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Falafel vs Semolina - In-Depth Nutrition Comparison

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The main differences between Falafel and Semolina

  • Falafel is richer in Iron, Folate, Magnesium, and Potassium, yet Semolina is richer in Selenium, Vitamin B6, Vitamin B3, and Manganese.
  • Daily need coverage for Selenium from Semolina is 34% higher.
  • Falafel contains 147 times more Sodium than Semolina. Falafel contains 294mg of Sodium, while Semolina contains 2mg.

Food types used in this article are Falafel, home-prepared and Rice, white, long-grain, parboiled, unenriched, dry.

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Falafel vs Semolina 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
:
Contains more Iron +362.2%
Contains more Potassium +236.2%
Contains more Magnesium +203.7%
Contains more Zinc +47.1%
Contains more Phosphorus +25.5%
Contains more Calcium +31.5%
Contains more Copper +10.1%
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 28% 22% 16% 20% 95% 28% 66% 1%
Contains more Iron +362.2%
Contains more Potassium +236.2%
Contains more Magnesium +203.7%
Contains more Zinc +47.1%
Contains more Phosphorus +25.5%
Contains more Calcium +31.5%
Contains more Copper +10.1%
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
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +232%
Contains more Folate +1062.5%
Contains more Vitamin B1 +53.4%
Contains more Vitamin B3 +383.5%
Contains more Vitamin B5 +130.1%
Contains more Vitamin B6 +261.6%
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% 0% 1% 0% 56% 12% 95% 41% 105% 0% 1% 6%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +232%
Contains more Folate +1062.5%
Contains more Vitamin B1 +53.4%
Contains more Vitamin B3 +383.5%
Contains more Vitamin B5 +130.1%
Contains more Vitamin B6 +261.6%

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
26
Semolina
Mineral Summary Score
63
Falafel
34
Semolina

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
45%
Semolina
Carbohydrates
32%
Falafel
81%
Semolina
Fats
82%
Falafel
5%
Semolina

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 Semolina
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Semolina
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?
Semolina
Semolina contains less Sodium (difference - 292mg)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 2.089g)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $2.6)
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0.33g)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 21)
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)
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.

All nutrients comparison - raw data values

Nutrient Falafel Semolina Opinion
Calories 333 374 Semolina
Protein 13.31 7.51 Falafel
Fats 17.8 1.03 Falafel
Vitamin C 1.6 0 Falafel
Carbs 31.84 80.89 Semolina
Cholesterol 0 0
Vitamin D 0 0
Iron 3.42 0.74 Falafel
Calcium 54 71 Semolina
Potassium 585 174 Falafel
Magnesium 82 27 Falafel
Sugar 0.33 Falafel
Fiber 1.8 Semolina
Copper 0.258 0.284 Semolina
Zinc 1.5 1.02 Falafel
Starch 68.29 Semolina
Phosphorus 192 153 Falafel
Sodium 294 2 Semolina
Vitamin A 13 0 Falafel
Vitamin E 0.03 Semolina
Vitamin D 0 0
Vitamin B1 0.146 0.224 Semolina
Vitamin B2 0.166 0.05 Falafel
Vitamin B3 1.044 5.048 Semolina
Vitamin B5 0.292 0.672 Semolina
Vitamin B6 0.125 0.452 Semolina
Vitamin B12 0 0
Vitamin K 0.1 Semolina
Folate 93 8 Falafel
Trans Fat 0 Semolina
Saturated Fat 2.383 0.294 Semolina
Monounsaturated Fat 10.171 0.258 Falafel
Polyunsaturated fat 4.16 0.322 Falafel
Tryptophan 0.134 0.103 Falafel
Threonine 0.492 0.271 Falafel
Isoleucine 0.567 0.339 Falafel
Leucine 0.944 0.656 Falafel
Lysine 0.856 0.215 Falafel
Methionine 0.187 0.183 Falafel
Phenylalanine 0.707 0.398 Falafel
Valine 0.562 0.47 Falafel
Histidine 0.364 0.185 Falafel
Fructose 0.02 Semolina

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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.