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  6. Falafel vs. Soba

Falafel vs. Soba — In-Depth Nutrition Comparison

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Summary of differences between falafel and soba

  • Soba has less iron, copper, phosphorus, folate, magnesium, potassium, manganese, zinc, and vitamin B2 than falafel.
  • Falafel covers your daily need for iron, 37% more than soba.
  • Falafel has 125 times more saturated fat than soba. While falafel has 2.383g of saturated fat, soba has only 0.019g.
  • The glycemic index of soba is higher.

These are the specific foods used in this comparison Falafel, home-prepared and Noodles, japanese, soba, cooked.

Infographic

Falafel vs Soba 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%
Soba
Soba
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.2% 3.1% 18% 2.7% 3.3% 11% 7.8% 49% 0%
Contains more MagnesiumMagnesium +811.1%
Contains more CalciumCalcium +1250%
Contains more PotassiumPotassium +1571.4%
Contains more IronIron +612.5%
Contains more CopperCopper +3125%
Contains more ZincZinc +1150%
Contains more PhosphorusPhosphorus +668%
Contains more ManganeseManganese +84.8%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -79.6%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.3% 0% 0.33% 0% 37% 38% 20% 18% 29% 0% 0% 70%
Soba
Soba
0
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 24% 6% 9.6% 14% 9.2% 0% 0% 5.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +55.3%
Contains more Vitamin B2Vitamin B2 +538.5%
Contains more Vitamin B3Vitamin B3 +104.7%
Contains more Vitamin B5Vitamin B5 +24.3%
Contains more Vitamin B6Vitamin B6 +212.5%
Contains more FolateFolate +1228.6%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Falafel Soba DV% diff.
Iron 3.42mg 0.48mg 37%
Copper 0.258mg 0.008mg 28%
Polyunsaturated fat 4.16g 0.031g 28%
Fats 17.8g 0.1g 27%
Monounsaturated fat 10.171g 0.026g 25%
Phosphorus 192mg 25mg 24%
Folate 93µg 7µg 22%
Protein 13.31g 5.06g 17%
Magnesium 82mg 9mg 17%
Potassium 585mg 35mg 16%
Manganese 0.691mg 0.374mg 14%
Zinc 1.5mg 0.12mg 13%
Calories 333kcal 99kcal 12%
Vitamin B2 0.166mg 0.026mg 11%
Saturated fat 2.383g 0.019g 11%
Sodium 294mg 60mg 10%
Vitamin B6 0.125mg 0.04mg 7%
Calcium 54mg 4mg 5%
Vitamin B1 0.146mg 0.094mg 4%
Carbs 31.84g 21.44g 3%
Vitamin B3 1.044mg 0.51mg 3%
Vitamin C 1.6mg 0mg 2%
Selenium 1µg 2%
Vitamin B5 0.292mg 0.235mg 1%
Protein per 100 calories 4g 5.1g N/A
Calories per 10 g protein 250kcal 196kcal N/A
Weight per 100 calories 30g 101g N/A
Unsaturated / Saturated Fat ratio 6 3 N/A
Net carbs 31.84g 21.44g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.134mg 0.072mg 0%
Threonine 0.492mg 0.177mg 0%
Isoleucine 0.567mg 0.195mg 0%
Leucine 0.944mg 0.33mg 0%
Lysine 0.856mg 0.214mg 0%
Methionine 0.187mg 0.072mg 0%
Phenylalanine 0.707mg 0.217mg 0%
Valine 0.562mg 0.249mg 0%
Histidine 0.364mg 0.119mg 0%

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
Soba
Soba
1
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
Contains more ProteinProtein +163%
Contains more FatsFats +17700%
Contains more CarbsCarbs +48.5%
Contains more OtherOther +523.1%
Contains more WaterWater +110.9%

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
Soba
Soba
1
25% 34% 41%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +39019.2%
Contains more Poly. FatPolyunsaturated fat +13319.4%
Contains less Sat. FatSaturated fat -99.2%

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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. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/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.