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  6. Falafel vs. Fish sandwich

Falafel vs. Fish sandwich — In-Depth Nutrition Comparison

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Summary of differences between falafel and fish sandwiches

  • Falafel has more iron, copper, manganese, magnesium, folate, and potassium; however, fish sandwiches are higher in selenium and vitamin B12.
  • Fish sandwiches cover your daily need for selenium, 31% more than falafel.
  • Falafel has 3 times more copper than fish sandwiches. While falafel has 0.258mg of copper, fish sandwiches have only 0.075mg.
  • Falafel has less sodium.
  • The glycemic index of fish sandwiches is higher.

These are the specific foods used in this comparison Falafel, home-prepared and Fast foods, fish sandwich, with tartar sauce.

Infographic

Falafel vs Fish sandwich 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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Contains more MagnesiumMagnesium +228%
Contains more CalciumCalcium +45.9%
Contains more PotassiumPotassium +184%
Contains more IronIron +128%
Contains more CopperCopper +244%
Contains more ZincZinc +206.1%
Contains more PhosphorusPhosphorus +65.5%
Contains less SodiumSodium -51.2%
Contains more ManganeseManganese +161.7%
Contains more SeleniumSelenium +1700%

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Contains more Vitamin B2Vitamin B2 +18.6%
Contains more Vitamin B6Vitamin B6 +78.6%
Contains more FolateFolate +102.2%
Contains more Vitamin CVitamin C +12.5%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +43.8%
Contains more Vitamin B3Vitamin B3 +105.9%
Contains more Vitamin B5Vitamin B5 +26.7%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Falafel Fish sandwich DV% diff.
Selenium 1µg 18µg 31%
Vitamin B12 0µg 0.68µg 28%
Iron 3.42mg 1.5mg 24%
Copper 0.258mg 0.075mg 20%
Monounsaturated fat 10.171g 2.595g 19%
Manganese 0.691mg 0.264mg 19%
Polyunsaturated fat 4.16g 6.257g 14%
Magnesium 82mg 25mg 14%
Sodium 294mg 602mg 13%
Cholesterol 0mg 35mg 12%
Folate 93µg 46µg 12%
Phosphorus 192mg 116mg 11%
Potassium 585mg 206mg 11%
Vitamin K 13.6µg 11%
Zinc 1.5mg 0.49mg 9%
Fats 17.8g 12.45g 8%
Vitamin B3 1.044mg 2.15mg 7%
Protein 13.31g 10.29g 6%
Choline 28.9mg 5%
Vitamin B1 0.146mg 0.21mg 5%
Calories 333kcal 257kcal 4%
Vitamin B6 0.125mg 0.07mg 4%
Vitamin E 0.55mg 4%
Fiber 1g 4%
Fructose 1.47g 2%
Vitamin B2 0.166mg 0.14mg 2%
Saturated fat 2.383g 1.949g 2%
Vitamin B5 0.292mg 0.37mg 2%
Carbs 31.84g 26.69g 2%
Calcium 54mg 37mg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin A 1µg 6µg 1%
Vitamin D 0IU 9IU 1%
Vitamin C 1.6mg 1.8mg 0%
Net carbs 31.84g 25.69g N/A
Sugar 3.53g N/A
Trans fat 0g 0.08g N/A
Tryptophan 0.134mg 0%
Threonine 0.492mg 0%
Isoleucine 0.567mg 0%
Leucine 0.944mg 0%
Lysine 0.856mg 0%
Methionine 0.187mg 0%
Phenylalanine 0.707mg 0%
Valine 0.562mg 0%
Histidine 0.364mg 0%
Omega-3 - EPA 0.029g N/A
Omega-3 - DHA 0.064g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0.003g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g N/A

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
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more ProteinProtein +29.3%
Contains more FatsFats +43%
Contains more CarbsCarbs +19.3%
Contains more OtherOther +14.1%
Contains more WaterWater +39.9%

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
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Contains more Mono. FatMonounsaturated fat +291.9%
Contains less Sat. FatSaturated fat -18.2%
Contains more Poly. FatPolyunsaturated fat +50.4%

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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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.