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  6. Falafel vs. Spinach raw

Falafel vs. Spinach raw — In-Depth Nutrition Comparison

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A recap on differences between falafel and spinach raw

  • Falafel is higher in phosphorus, copper, iron, and zinc, yet spinach raw is higher in vitamin A, vitamin C, folate, and manganese.
  • Spinach raw covers your daily vitamin A needs 187% more than falafel.
  • Falafel contains 38 times more saturated fat than spinach raw. While falafel contains 2.383g of saturated fat, spinach raw contains only 0.063g.

Food varieties used in this article are Falafel, home-prepared and Spinach, raw.

Infographic

Falafel vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more IronIron +26.2%
Contains more CopperCopper +98.5%
Contains more ZincZinc +183%
Contains more PhosphorusPhosphorus +291.8%
Contains more CalciumCalcium +83.3%
Contains less SodiumSodium -73.1%
Contains more ManganeseManganese +29.8%
~equal in Magnesium ~79mg
~equal in Potassium ~558mg
~equal in Selenium ~1µg

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% 0.33% 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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B1Vitamin B1 +87.2%
Contains more Vitamin B3Vitamin B3 +44.2%
Contains more Vitamin B5Vitamin B5 +349.2%
Contains more Vitamin CVitamin C +1656.3%
Contains more Vitamin AVitamin A +46800%
Contains more Vitamin B2Vitamin B2 +13.9%
Contains more Vitamin B6Vitamin B6 +56%
Contains more FolateFolate +108.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Falafel Spinach raw DV% diff.
Vitamin K 482.9µg 402%
Vitamin A 1µg 469µg 52%
Vitamin C 1.6mg 28.1mg 29%
Fats 17.8g 0.39g 27%
Polyunsaturated fat 4.16g 0.165g 27%
Monounsaturated fat 10.171g 0.01g 25%
Folate 93µg 194µg 25%
Protein 13.31g 2.86g 21%
Phosphorus 192mg 49mg 20%
Calories 333kcal 23kcal 16%
Vitamin E 2.03mg 14%
Copper 0.258mg 0.13mg 14%
Saturated fat 2.383g 0.063g 11%
Sodium 294mg 79mg 9%
Iron 3.42mg 2.71mg 9%
Zinc 1.5mg 0.53mg 9%
Fiber 2.2g 9%
Carbs 31.84g 3.63g 9%
Manganese 0.691mg 0.897mg 9%
Vitamin B1 0.146mg 0.078mg 6%
Vitamin B5 0.292mg 0.065mg 5%
Vitamin B6 0.125mg 0.195mg 5%
Calcium 54mg 99mg 5%
Choline 19.3mg 4%
Vitamin B2 0.166mg 0.189mg 2%
Vitamin B3 1.044mg 0.724mg 2%
Potassium 585mg 558mg 1%
Magnesium 82mg 79mg 1%
Net carbs 31.84g 1.43g N/A
Sugar 0.42g N/A
Selenium 1µg 1µg 0%
Tryptophan 0.134mg 0.039mg 0%
Threonine 0.492mg 0.122mg 0%
Isoleucine 0.567mg 0.147mg 0%
Leucine 0.944mg 0.223mg 0%
Lysine 0.856mg 0.174mg 0%
Methionine 0.187mg 0.053mg 0%
Phenylalanine 0.707mg 0.129mg 0%
Valine 0.562mg 0.161mg 0%
Histidine 0.364mg 0.064mg 0%
Fructose 0.15g 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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +365.4%
Contains more FatsFats +4464.1%
Contains more CarbsCarbs +777.1%
Contains more OtherOther +41.3%
Contains more WaterWater +164%

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +101610%
Contains more Poly. FatPolyunsaturated fat +2421.2%
Contains less Sat. FatSaturated fat -97.4%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.