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Falafel vs Rye - In-Depth Nutrition Comparison

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Significant differences between Falafel and Rye

  • Falafel has more Folate, however Rye is richer in Manganese, Selenium, Vitamin B5, Vitamin B3, Phosphorus, Vitamin B1, Vitamin B6, and Copper.
  • Rye covers your daily Manganese needs 82% more than Falafel.
  • Rye has 147 times less Sodium than Falafel. Falafel has 294mg of Sodium, while Rye has 2mg.

Specific food types used in this comparison are Falafel, home-prepared and Rye grain.

Infographic

Falafel vs Rye infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Rye
Contains more Iron +30%
Contains more Calcium +125%
Contains more Potassium +14.7%
Contains more Magnesium +34.1%
Contains more Copper +42.2%
Contains more Zinc +76.7%
Contains more Phosphorus +72.9%
Contains less Sodium -99.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 129% 17% 52% 59% 86% 41% 83% 39%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 8% 45% 79% 123% 73% 143% 1%
Contains more Iron +30%
Contains more Calcium +125%
Contains more Potassium +14.7%
Contains more Magnesium +34.1%
Contains more Copper +42.2%
Contains more Zinc +76.7%
Contains more Phosphorus +72.9%
Contains less Sodium -99.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Rye
Contains more Vitamin C +∞%
Contains more Vitamin A +18.2%
Contains more Folate +144.7%
Contains more Vitamin B1 +116.4%
Contains more Vitamin B2 +51.2%
Contains more Vitamin B3 +309%
Contains more Vitamin B5 +398.6%
Contains more Vitamin B6 +135.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 1% 0% 0% 37% 39% 20% 18% 29% 0% 0% 70%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 17% 0% 79% 58% 81% 88% 68% 0% 15% 29%
Contains more Vitamin C +∞%
Contains more Vitamin A +18.2%
Contains more Folate +144.7%
Contains more Vitamin B1 +116.4%
Contains more Vitamin B2 +51.2%
Contains more Vitamin B3 +309%
Contains more Vitamin B5 +398.6%
Contains more Vitamin B6 +135.2%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Falafel
36
Rye
Mineral Summary Score
63
Falafel
71
Rye

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
80%
Falafel
62%
Rye
Carbohydrates
32%
Falafel
76%
Rye
Fats
82%
Falafel
8%
Rye

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Falafel Rye
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Rye
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 292mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 2.186g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $3.6)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0.98g)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Falafel Rye Opinion
Calories 333 338 Rye
Protein 13.31 10.34 Falafel
Fats 17.8 1.63 Falafel
Vitamin C 1.6 0 Falafel
Carbs 31.84 75.86 Rye
Cholesterol 0 0
Vitamin D 0 0
Iron 3.42 2.63 Falafel
Calcium 54 24 Falafel
Potassium 585 510 Falafel
Magnesium 82 110 Rye
Sugar 0.98 Falafel
Fiber 15.1 Rye
Copper 0.258 0.367 Rye
Zinc 1.5 2.65 Rye
Starch
Phosphorus 192 332 Rye
Sodium 294 2 Rye
Vitamin A 13 11 Falafel
Vitamin E 0.85 Rye
Vitamin D 0 0
Vitamin B1 0.146 0.316 Rye
Vitamin B2 0.166 0.251 Rye
Vitamin B3 1.044 4.27 Rye
Vitamin B5 0.292 1.456 Rye
Vitamin B6 0.125 0.294 Rye
Vitamin B12 0 0
Vitamin K 5.9 Rye
Folate 93 38 Falafel
Trans Fat 0 0
Saturated Fat 2.383 0.197 Rye
Monounsaturated Fat 10.171 0.208 Falafel
Polyunsaturated fat 4.16 0.767 Falafel
Tryptophan 0.134 0.108 Falafel
Threonine 0.492 0.289 Falafel
Isoleucine 0.567 0.208 Falafel
Leucine 0.944 0.563 Falafel
Lysine 0.856 0.286 Falafel
Methionine 0.187 0.153 Falafel
Phenylalanine 0.707 0.435 Falafel
Valine 0.562 0.317 Falafel
Histidine 0.364 0.189 Falafel
Fructose 0.11 Rye

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/nutrients
  2. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.