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  6. Falafel vs. Spelt

Falafel vs. Spelt — In-Depth Nutrition Comparison

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How are falafel and spelt different?

  • Spelt is higher than falafel in manganese, vitamin B3, phosphorus, copper, selenium, vitamin B1, zinc, vitamin B5, magnesium, and iron.
  • Spelt covers your daily need for manganese, 100% more than falafel.
  • Spelt has a higher glycemic index (63) than falafel (33).

Falafel, home-prepared and Spelt, uncooked types were used in this article.

Infographic

Falafel vs Spelt 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%
Spelt
Spelt
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +50.8%
Contains more MagnesiumMagnesium +65.9%
Contains more IronIron +29.8%
Contains more CopperCopper +98.1%
Contains more ZincZinc +118.7%
Contains more PhosphorusPhosphorus +108.9%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +331.7%
Contains more SeleniumSelenium +1070%

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%
Spelt
Spelt
6
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% 16% 91% 26% 128% 64% 53% 0% 9% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +46.9%
Contains more FolateFolate +106.7%
Contains more Vitamin B1Vitamin B1 +149.3%
Contains more Vitamin B3Vitamin B3 +555.5%
Contains more Vitamin B5Vitamin B5 +265.8%
Contains more Vitamin B6Vitamin B6 +84%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Falafel Spelt DV% diff.
Manganese 0.691mg 2.983mg 100%
Fiber 10.7g 43%
Vitamin B3 1.044mg 6.843mg 36%
Phosphorus 192mg 401mg 30%
Copper 0.258mg 0.511mg 28%
Fats 17.8g 2.43g 24%
Monounsaturated fat 10.171g 0.445g 24%
Starch 53.92g 22%
Selenium 1µg 11.7µg 19%
Polyunsaturated fat 4.16g 1.258g 19%
Vitamin B1 0.146mg 0.364mg 18%
Zinc 1.5mg 3.28mg 16%
Vitamin B5 0.292mg 1.068mg 16%
Carbs 31.84g 70.19g 13%
Magnesium 82mg 136mg 13%
Iron 3.42mg 4.44mg 13%
Sodium 294mg 8mg 12%
Folate 93µg 45µg 12%
Saturated fat 2.383g 0.406g 9%
Vitamin B6 0.125mg 0.23mg 8%
Potassium 585mg 388mg 6%
Vitamin E 0.79mg 5%
Vitamin B2 0.166mg 0.113mg 4%
Protein 13.31g 14.57g 3%
Calcium 54mg 27mg 3%
Vitamin K 3.6µg 3%
Vitamin C 1.6mg 0mg 2%
Calories 333kcal 338kcal 0%
Protein per 100 calories 4g 4.3g N/A
Calories per 10 g protein 250kcal 232kcal N/A
Weight per 100 calories 30g 30g N/A
Unsaturated / Saturated Fat ratio 6 4.2 N/A
Net carbs 31.84g 59.49g N/A
Sugar 6.82g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.134mg 0.132mg 0%
Threonine 0.492mg 0.443mg 0%
Isoleucine 0.567mg 0.552mg 0%
Leucine 0.944mg 1.07mg 0%
Lysine 0.856mg 0.409mg 0%
Methionine 0.187mg 0.258mg 0%
Phenylalanine 0.707mg 0.737mg 0%
Valine 0.562mg 0.681mg 0%
Histidine 0.364mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

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
Spelt
Spelt
2
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more FatsFats +632.5%
Contains more WaterWater +214.2%
Contains more OtherOther +35.8%
Contains more CarbsCarbs +120.4%
~equal in Protein ~14.57g

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
Spelt
Spelt
1
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains more Mono. FatMonounsaturated fat +2185.6%
Contains more Poly. FatPolyunsaturated fat +230.7%
Contains less Sat. FatSaturated fat -83%

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.