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Falafel vs. Spaghetti — In-Depth Nutrition Comparison

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How are Falafel and Spaghetti different?

  • Falafel is higher in Iron, Folate, Phosphorus, Copper, Manganese, Potassium, Magnesium, and Vitamin B2, however, Spaghetti is richer in Selenium.
  • Daily need coverage for Selenium from Spaghetti is 46% higher.
  • Falafel contains 294 times more Sodium than Spaghetti. While Falafel contains 294mg of Sodium, Spaghetti contains only 1mg.

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

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 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

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% 0.78% 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 0% 0% 1.2% 0% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3% 3.5%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

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 OtherOther +767.9%
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Falafel Spaghetti
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Falafel Spaghetti Opinion
Calories 333kcal 158kcal Falafel
Protein 13.31g 5.8g Falafel
Fats 17.8g 0.93g Falafel
Vitamin C 1.6mg 0mg Falafel
Net carbs 31.84g 29.06g Falafel
Carbs 31.84g 30.86g Falafel
Magnesium 82mg 18mg Falafel
Calcium 54mg 7mg Falafel
Potassium 585mg 44mg Falafel
Iron 3.42mg 0.5mg Falafel
Sugar 0.56g Falafel
Fiber 1.8g Spaghetti
Copper 0.258mg 0.1mg Falafel
Zinc 1.5mg 0.51mg Falafel
Starch 26.01g Spaghetti
Phosphorus 192mg 58mg Falafel
Sodium 294mg 1mg Spaghetti
Vitamin A 13IU 0IU Falafel
Vitamin A RAE 1µg 0µg Falafel
Vitamin E 0.06mg Spaghetti
Manganese 0.691mg 0.322mg Falafel
Selenium 1µg 26.4µg Spaghetti
Vitamin B1 0.146mg 0.02mg Falafel
Vitamin B2 0.166mg 0.02mg Falafel
Vitamin B3 1.044mg 0.4mg Falafel
Vitamin B5 0.292mg 0.112mg Falafel
Vitamin B6 0.125mg 0.049mg Falafel
Folate 93µg 7µg Falafel
Choline 6.4mg Spaghetti
Saturated Fat 2.383g 0.176g Spaghetti
Monounsaturated Fat 10.171g 0.131g Falafel
Polyunsaturated fat 4.16g 0.326g Falafel
Tryptophan 0.134mg 0.083mg Falafel
Threonine 0.492mg 0.206mg Falafel
Isoleucine 0.567mg 0.228mg Falafel
Leucine 0.944mg 0.44mg Falafel
Lysine 0.856mg 0.133mg Falafel
Methionine 0.187mg 0.065mg Falafel
Phenylalanine 0.707mg 0.297mg Falafel
Valine 0.562mg 0.262mg Falafel
Histidine 0.364mg 0.132mg Falafel
Fructose 0.03g Spaghetti
Omega-3 - ALA 0.024g Spaghetti

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Spaghetti
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
3%
Spaghetti
Minerals Daily Need Coverage Score
60%
Falafel
30%
Spaghetti

Comparison summary

Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 293mg)
Which food is lower in Saturated Fat?
Spaghetti
Spaghetti is lower in Saturated Fat (difference - 2.207g)
Which food is cheaper?
Spaghetti
Spaghetti is cheaper (difference - $2.4)
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0.56g)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
Which food is richer in vitamins?
Falafel
Falafel is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.