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 for semolina is 34% higher.
- Falafel contains 147 times more sodium than semolina. Falafel contains 294mg of sodium, while semolina contains 2mg.
- Falafel has a lower glycemic index than semolina.
Food types used in this article are Falafel, home-prepared and Rice, white, long-grain, parboiled, unenriched, dry.
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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.
| Contains more MagnesiumMagnesium | +203.7% |
| Contains more PotassiumPotassium | +236.2% |
| Contains more IronIron | +362.2% |
| Contains more ZincZinc | +47.1% |
| Contains more PhosphorusPhosphorus | +25.5% |
| Contains more CalciumCalcium | +31.5% |
| Contains more CopperCopper | +10.1% |
| Contains less SodiumSodium | -99.3% |
| Contains more ManganeseManganese | +49.8% |
| Contains more SeleniumSelenium | +1890% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +232% |
| Contains more FolateFolate | +1062.5% |
| Contains more Vitamin B1Vitamin B1 | +53.4% |
| Contains more Vitamin B3Vitamin B3 | +383.5% |
| Contains more Vitamin B5Vitamin B5 | +130.1% |
| Contains more Vitamin B6Vitamin B6 | +261.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 1µg | 19.9µg | 34% |
| Iron | 3.42mg | 0.74mg | 34% |
| Starch | 68.29g | 28% | |
| Fats | 17.8g | 1.03g | 26% |
| Polyunsaturated fat | 4.16g | 0.322g | 26% |
| Monounsaturated fat | 10.171g | 0.258g | 25% |
| Vitamin B3 | 1.044mg | 5.048mg | 25% |
| Vitamin B6 | 0.125mg | 0.452mg | 25% |
| Folate | 93µg | 8µg | 21% |
| Carbs | 31.84g | 80.89g | 16% |
| Manganese | 0.691mg | 1.035mg | 15% |
| Sodium | 294mg | 2mg | 13% |
| Magnesium | 82mg | 27mg | 13% |
| Protein | 13.31g | 7.51g | 12% |
| Potassium | 585mg | 174mg | 12% |
| Vitamin B2 | 0.166mg | 0.05mg | 9% |
| Saturated fat | 2.383g | 0.294g | 9% |
| Vitamin B5 | 0.292mg | 0.672mg | 8% |
| Vitamin B1 | 0.146mg | 0.224mg | 7% |
| Fiber | 1.8g | 7% | |
| Phosphorus | 192mg | 153mg | 6% |
| Zinc | 1.5mg | 1.02mg | 4% |
| Copper | 0.258mg | 0.284mg | 3% |
| Calories | 333kcal | 374kcal | 2% |
| Vitamin C | 1.6mg | 0mg | 2% |
| Calcium | 54mg | 71mg | 2% |
| Net carbs | 31.84g | 79.09g | N/A |
| Sugar | 0.33g | N/A | |
| Vitamin E | 0.03mg | 0% | |
| Vitamin A | 1µg | 0% | |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.134mg | 0.103mg | 0% |
| Threonine | 0.492mg | 0.271mg | 0% |
| Isoleucine | 0.567mg | 0.339mg | 0% |
| Leucine | 0.944mg | 0.656mg | 0% |
| Lysine | 0.856mg | 0.215mg | 0% |
| Methionine | 0.187mg | 0.183mg | 0% |
| Phenylalanine | 0.707mg | 0.398mg | 0% |
| Valine | 0.562mg | 0.47mg | 0% |
| Histidine | 0.364mg | 0.185mg | 0% |
| Fructose | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +77.2% |
| Contains more FatsFats | +1628.2% |
| Contains more WaterWater | +251.1% |
| Contains more OtherOther | +242.3% |
| Contains more CarbsCarbs | +154.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3842.2% |
| Contains more Poly. FatPolyunsaturated fat | +1191.9% |
| Contains less Sat. FatSaturated fat | -87.7% |
