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  6. Falafel vs. Spaghetti

Falafel vs. Spaghetti — In-Depth Nutrition Comparison

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How are falafel and spaghetti different?

  • Falafel is higher in iron, fats, folate, phosphorus, protein, copper, manganese, potassium, and magnesium; however, spaghetti is richer in selenium.
  • Daily need coverage for selenium for spaghetti is 46% higher.
  • Falafel contains 19 times more fats than spaghetti. While falafel contains 17.8g of fats, spaghetti contains only 0.93g.
  • Falafel has a lower glycemic index (33) than spaghetti (49).

Falafel, home-prepared and Pasta, cooked, unenriched, without added salt are the varieties used in this article.

Infographic

Falafel vs Spaghetti infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
Contains more MagnesiumMagnesium +355.6%
Contains more CalciumCalcium +671.4%
Contains more PotassiumPotassium +1229.5%
Contains more IronIron +584%
Contains more CopperCopper +158%
Contains more ZincZinc +194.1%
Contains more PhosphorusPhosphorus +231%
Contains more ManganeseManganese +114.6%
Contains less SodiumSodium -99.7%
Contains more SeleniumSelenium +2540%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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%
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% 1.2% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +630%
Contains more Vitamin B2Vitamin B2 +730%
Contains more Vitamin B3Vitamin B3 +161%
Contains more Vitamin B5Vitamin B5 +160.7%
Contains more Vitamin B6Vitamin B6 +155.1%
Contains more FolateFolate +1228.6%
Contains more Vitamin EVitamin E +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Falafel Spaghetti DV% diff.
Selenium 1µg 26.4µg 46%
Iron 3.42mg 0.5mg 37%
Fats 17.8g 0.93g 26%
Polyunsaturated fat 4.16g 0.326g 26%
Monounsaturated fat 10.171g 0.131g 25%
Folate 93µg 7µg 22%
Phosphorus 192mg 58mg 19%
Copper 0.258mg 0.1mg 18%
Potassium 585mg 44mg 16%
Manganese 0.691mg 0.322mg 16%
Protein 13.31g 5.8g 15%
Magnesium 82mg 18mg 15%
Sodium 294mg 1mg 13%
Starch 26.01g 11%
Vitamin B1 0.146mg 0.02mg 11%
Vitamin B2 0.166mg 0.02mg 11%
Saturated fat 2.383g 0.176g 10%
Calories 333kcal 158kcal 9%
Zinc 1.5mg 0.51mg 9%
Fiber 1.8g 7%
Vitamin B6 0.125mg 0.049mg 6%
Calcium 54mg 7mg 5%
Vitamin B3 1.044mg 0.4mg 4%
Vitamin B5 0.292mg 0.112mg 4%
Vitamin C 1.6mg 0mg 2%
Omega-3 (ALA) 0.024g 2%
Choline 6.4mg 1%
Protein per 100 calories 4g 3.7g N/A
Calories per 10 g protein 250kcal 272kcal N/A
Weight per 100 calories 30g 63g N/A
Unsaturated / Saturated Fat ratio 6 2.6 N/A
Net carbs 31.84g 29.06g N/A
Carbs 31.84g 30.86g 0%
Sugar 0.56g N/A
Vitamin A 1µg 0µg 0%
Vitamin E 0.06mg 0%
Tryptophan 0.134mg 0.083mg 0%
Threonine 0.492mg 0.206mg 0%
Isoleucine 0.567mg 0.228mg 0%
Leucine 0.944mg 0.44mg 0%
Lysine 0.856mg 0.133mg 0%
Methionine 0.187mg 0.065mg 0%
Phenylalanine 0.707mg 0.297mg 0%
Valine 0.562mg 0.262mg 0%
Histidine 0.364mg 0.132mg 0%
Fructose 0.03g 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
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
Contains more ProteinProtein +129.5%
Contains more FatsFats +1814%
Contains more WaterWater +79.5%
~equal in Carbs ~30.86g

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
28% 21% 52%
Saturated fat: Sat. Fat 0.176 g
Monounsaturated fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 g
Contains more Mono. FatMonounsaturated fat +7664.1%
Contains more Poly. FatPolyunsaturated fat +1176.1%
Contains less Sat. FatSaturated fat -92.6%

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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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.