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  6. Falafel vs. Rye

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
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 59% 16% 52% 128% 86% 41% 82% 38% 90% 5.5%
Rye
Rye
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more CalciumCalcium +125%
Contains more PotassiumPotassium +14.7%
Contains more IronIron +30%
Contains more MagnesiumMagnesium +34.1%
Contains more CopperCopper +42.2%
Contains more ZincZinc +76.7%
Contains more PhosphorusPhosphorus +72.9%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +272.9%
Contains more SeleniumSelenium +1290%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 5.3% 0% 0.33% 0% 37% 38% 20% 18% 29% 0% 0% 70%
Rye
Rye
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0.33% 17% 79% 58% 80% 87% 68% 0% 15% 29%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +144.7%
Contains more Vitamin B1Vitamin B1 +116.4%
Contains more Vitamin B2Vitamin B2 +51.2%
Contains more Vitamin B3Vitamin B3 +309%
Contains more Vitamin B5Vitamin B5 +398.6%
Contains more Vitamin B6Vitamin B6 +135.2%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~1µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Falafel Rye DV% diff.
Manganese 0.691mg 2.577mg 82%
Fiber 15.1g 60%
Fats 17.8g 1.63g 25%
Monounsaturated fat 10.171g 0.208g 25%
Selenium 1µg 13.9µg 23%
Vitamin B5 0.292mg 1.456mg 23%
Polyunsaturated fat 4.16g 0.767g 23%
Phosphorus 192mg 332mg 20%
Vitamin B3 1.044mg 4.27mg 20%
Carbs 31.84g 75.86g 15%
Vitamin B1 0.146mg 0.316mg 14%
Folate 93µg 38µg 14%
Sodium 294mg 2mg 13%
Vitamin B6 0.125mg 0.294mg 13%
Copper 0.258mg 0.367mg 12%
Iron 3.42mg 2.63mg 10%
Zinc 1.5mg 2.65mg 10%
Saturated fat 2.383g 0.197g 10%
Magnesium 82mg 110mg 7%
Vitamin B2 0.166mg 0.251mg 7%
Protein 13.31g 10.34g 6%
Vitamin E 0.85mg 6%
Choline 30.4mg 6%
Vitamin K 5.9µg 5%
Calcium 54mg 24mg 3%
Vitamin C 1.6mg 0mg 2%
Potassium 585mg 510mg 2%
Calories 333kcal 338kcal 0%
Protein per 100 calories 4g 3.1g N/A
Calories per 10 g protein 250kcal 327kcal N/A
Weight per 100 calories 30g 30g N/A
Unsaturated / Saturated Fat ratio 6 4.9 N/A
Net carbs 31.84g 60.76g N/A
Sugar 0.98g N/A
Vitamin A 1µg 1µg 0%
Tryptophan 0.134mg 0.108mg 0%
Threonine 0.492mg 0.289mg 0%
Isoleucine 0.567mg 0.208mg 0%
Leucine 0.944mg 0.563mg 0%
Lysine 0.856mg 0.286mg 0%
Methionine 0.187mg 0.153mg 0%
Phenylalanine 0.707mg 0.435mg 0%
Valine 0.562mg 0.317mg 0%
Histidine 0.364mg 0.189mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 18% 32% 35% 2%
Protein: 13.31 g
Fats: 17.8 g
Carbs: 31.84 g
Water: 34.62 g
Other: 2.43 g
Rye
Rye
1
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more ProteinProtein +28.7%
Contains more FatsFats +992%
Contains more WaterWater +226.6%
Contains more OtherOther +54.8%
Contains more CarbsCarbs +138.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 61% 25%
Saturated fat: Sat. Fat 2.383 g
Monounsaturated fat: Mono. Fat 10.171 g
Polyunsaturated fat: Poly. Fat 4.16 g
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +4789.9%
Contains more Poly. FatPolyunsaturated fat +442.4%
Contains less Sat. FatSaturated fat -91.7%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.