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  6. Falafel vs. Saltine cracker (includes oyster, soda, soup)

Falafel vs. Saltine cracker (includes oyster, soda, soup) — In-Depth Nutrition Comparison

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What are the main differences between falafel and saltine cracker (includes oyster, soda, soup)?

  • Falafel is richer in magnesium, copper, phosphorus, and potassium, while saltine cracker (includes oyster, soda, soup) is higher in vitamin B1, vitamin B3, iron, vitamin B2, and selenium.
  • Saltine cracker (includes oyster, soda, soup)'s daily need coverage for vitamin B1 is 46% higher.
  • Saltine cracker (includes oyster, soda, soup) has 4 times less potassium than falafel. Falafel has 585mg of potassium, while saltine cracker (includes oyster, soda, soup) has 152mg.
  • Falafel is lower in sodium.
  • Saltine cracker (includes oyster, soda, soup) has a higher glycemic index (74) than falafel (33).

We used Falafel, home-prepared and Crackers, saltines (includes oyster, soda, soup) types in this comparison.

Infographic

Falafel vs Saltine cracker (includes oyster, soda, soup) 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.7% 13% 209% 46% 19% 44% 123% 89% 56%
Contains more MagnesiumMagnesium +256.5%
Contains more CalciumCalcium +184.2%
Contains more PotassiumPotassium +284.9%
Contains more CopperCopper +85.6%
Contains more ZincZinc +117.4%
Contains more PhosphorusPhosphorus +88.2%
Contains less SodiumSodium -68.8%
Contains more IronIron +62.9%
Contains more SeleniumSelenium +930%
~equal in Manganese ~0.686mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 5.3% 0.33% 0% 0% 37% 38% 20% 18% 29% 0% 0% 70% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0.33% 23% 0% 176% 112% 121% 32% 20% 11% 64% 101% 9.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +45.3%
Contains more Vitamin B1Vitamin B1 +380.8%
Contains more Vitamin B2Vitamin B2 +193.4%
Contains more Vitamin B3Vitamin B3 +517%
Contains more Vitamin B5Vitamin B5 +83.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +44.1%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg

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
9% 9% 74% 5% 3%
Protein: 9.46 g
Fats: 8.64 g
Carbs: 74.05 g
Water: 5.05 g
Other: 2.8 g
Contains more ProteinProtein +40.7%
Contains more FatsFats +106%
Contains more WaterWater +585.5%
Contains more CarbsCarbs +132.6%
Contains more OtherOther +15.2%

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
20% 23% 57%
Saturated fat: Sat. Fat 1.653 g
Monounsaturated fat: Mono. Fat 1.986 g
Polyunsaturated fat: Poly. Fat 4.835 g
Contains more Mono. FatMonounsaturated fat +412.1%
Contains less Sat. FatSaturated fat -30.6%
Contains more Poly. FatPolyunsaturated fat +16.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Falafel Saltine cracker (includes oyster, soda, soup)
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Falafel Saltine cracker (includes oyster, soda, soup) DV% diff.
Vitamin B1 0.146mg 0.702mg 46%
Vitamin B3 1.044mg 6.442mg 34%
Sodium 294mg 941mg 28%
Starch 67.83g 28%
Iron 3.42mg 5.57mg 27%
Vitamin B2 0.166mg 0.487mg 25%
Vitamin K 25.4µg 21%
Monounsaturated fat 10.171g 1.986g 20%
Selenium 1µg 10.3µg 17%
Fats 17.8g 8.64g 14%
Carbs 31.84g 74.05g 14%
Magnesium 82mg 23mg 14%
Phosphorus 192mg 102mg 13%
Potassium 585mg 152mg 13%
Copper 0.258mg 0.139mg 13%
Fiber 2.8g 11%
Folate 93µg 134µg 10%
Vitamin E 1.15mg 8%
Protein 13.31g 9.46g 8%
Zinc 1.5mg 0.69mg 7%
Polyunsaturated fat 4.16g 4.835g 5%
Vitamin B5 0.292mg 0.536mg 5%
Vitamin B12 0µg 0.09µg 4%
Calories 333kcal 418kcal 4%
Calcium 54mg 19mg 4%
Vitamin B6 0.125mg 0.086mg 3%
Choline 16.7mg 3%
Saturated fat 2.383g 1.653g 3%
Vitamin C 1.6mg 0mg 2%
Net carbs 31.84g 71.25g N/A
Sugar 1.29g N/A
Vitamin A 1µg 1µg 0%
Manganese 0.691mg 0.686mg 0%
Trans fat 0g 0.167g N/A
Tryptophan 0.134mg 0.116mg 0%
Threonine 0.492mg 0.268mg 0%
Isoleucine 0.567mg 0.333mg 0%
Leucine 0.944mg 0.652mg 0%
Lysine 0.856mg 0.172mg 0%
Methionine 0.187mg 0.147mg 0%
Phenylalanine 0.707mg 0.45mg 0%
Valine 0.562mg 0.399mg 0%
Histidine 0.364mg 0.197mg 0%
Fructose 0.19g 0%
Omega-3 - ALA 0.535g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 4.25g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Saltine cracker (includes oyster, soda, soup)
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Falafel
51%
Saltine cracker (includes oyster, soda, soup)
Minerals Daily Need Coverage Score
60%
Falafel
62%
Saltine cracker (includes oyster, soda, soup)

Comparison summary

Which food is lower in Saturated fat?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Saturated fat (difference - 0.73g)
Which food is cheaper?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is cheaper (difference - $1.6)
Which food is richer in vitamins?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is relatively richer in vitamins
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 1.29g)
Which food contains less Sodium?
Falafel
Falafel contains less Sodium (difference - 647mg)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 41)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Saltine cracker (includes oyster, soda, soup) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172746/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.