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Falafel vs. Flax seeds — In-Depth Nutrition Comparison

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How are falafel and flax seeds different?

  • Flax seeds are higher than falafel in vitamin B1, copper, manganese, magnesium, phosphorus, selenium, iron, vitamin B6, zinc, and calcium.
  • Flax seeds cover your daily need for vitamin B1, 125% more than falafel.

Falafel, home-prepared and Seeds, flaxseed types were used in this article.

Infographic

Falafel vs Flax seeds 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" 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more MagnesiumMagnesium +378%
Contains more CalciumCalcium +372.2%
Contains more PotassiumPotassium +39%
Contains more IronIron +67.5%
Contains more CopperCopper +372.9%
Contains more ZincZinc +189.3%
Contains more PhosphorusPhosphorus +234.4%
Contains less SodiumSodium -89.8%
Contains more ManganeseManganese +259.2%
Contains more SeleniumSelenium +2440%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +166.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1026%
Contains more Vitamin B3Vitamin B3 +195%
Contains more Vitamin B5Vitamin B5 +237.3%
Contains more Vitamin B6Vitamin B6 +278.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.161mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~87µg

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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more WaterWater +397.4%
Contains more ProteinProtein +37.4%
Contains more FatsFats +136.9%
Contains more OtherOther +52.7%
~equal in Carbs ~28.88g

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -34.9%
Contains more Mono. FatMonounsaturated fat +35.1%
Contains more Poly. FatPolyunsaturated fat +590.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Falafel Flax seeds
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Falafel Flax seeds DV% diff.
Polyunsaturated fat 4.16g 28.73g 164%
Vitamin B1 0.146mg 1.644mg 125%
Fiber 27.3g 109%
Copper 0.258mg 1.22mg 107%
Manganese 0.691mg 2.482mg 78%
Magnesium 82mg 392mg 74%
Phosphorus 192mg 642mg 64%
Selenium 1µg 25.4µg 44%
Fats 17.8g 42.16g 37%
Iron 3.42mg 5.73mg 29%
Vitamin B6 0.125mg 0.473mg 27%
Zinc 1.5mg 4.34mg 26%
Calcium 54mg 255mg 20%
Vitamin B5 0.292mg 0.985mg 14%
Choline 78.7mg 14%
Vitamin B3 1.044mg 3.08mg 13%
Sodium 294mg 30mg 11%
Protein 13.31g 18.29g 10%
Calories 333kcal 534kcal 10%
Monounsaturated fat 10.171g 7.527g 7%
Potassium 585mg 813mg 7%
Saturated fat 2.383g 3.663g 6%
Vitamin K 4.3µg 4%
Vitamin E 0.31mg 2%
Folate 93µg 87µg 2%
Vitamin C 1.6mg 0.6mg 1%
Carbs 31.84g 28.88g 1%
Net carbs 31.84g 1.58g N/A
Sugar 1.55g N/A
Vitamin A 1µg 0µg 0%
Vitamin B2 0.166mg 0.161mg 0%
Tryptophan 0.134mg 0.297mg 0%
Threonine 0.492mg 0.766mg 0%
Isoleucine 0.567mg 0.896mg 0%
Leucine 0.944mg 1.235mg 0%
Lysine 0.856mg 0.862mg 0%
Methionine 0.187mg 0.37mg 0%
Phenylalanine 0.707mg 0.957mg 0%
Valine 0.562mg 1.072mg 0%
Histidine 0.364mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Flax seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
62%
Flax seeds
Minerals Daily Need Coverage Score
60%
Falafel
191%
Flax seeds

Comparison summary

Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 264mg)
Which food is cheaper?
Flax seeds
Flax seeds is cheaper (difference - $1)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated fat?
Falafel
Falafel is lower in Saturated fat (difference - 1.28g)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 33)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.