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  6. Falafel vs. Summer squash

Falafel vs. Summer squash — In-Depth Nutrition Comparison

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How are falafel and summer squash different?

  • Falafel is higher in iron, copper, manganese, phosphorus, folate, magnesium, and zinc; however, summer squash is richer in vitamin C.
  • Daily need coverage for iron for falafel is 38% higher.
  • Falafel contains 147 times more sodium than summer squash. While falafel contains 294mg of sodium, summer squash contains only 2mg.
  • Summer squash has a lower glycemic index (13) than falafel (33).

Falafel, home-prepared and Squash, summer, all varieties, raw are the varieties used in this article.

Infographic

Falafel vs Summer squash 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more MagnesiumMagnesium +382.4%
Contains more CalciumCalcium +260%
Contains more PotassiumPotassium +123.3%
Contains more IronIron +877.1%
Contains more CopperCopper +405.9%
Contains more ZincZinc +417.2%
Contains more PhosphorusPhosphorus +405.3%
Contains more ManganeseManganese +294.9%
Contains more SeleniumSelenium +400%
Contains less SodiumSodium -99.3%

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin B1Vitamin B1 +204.2%
Contains more Vitamin B2Vitamin B2 +16.9%
Contains more Vitamin B3Vitamin B3 +114.4%
Contains more Vitamin B5Vitamin B5 +88.4%
Contains more FolateFolate +220.7%
Contains more Vitamin CVitamin C +962.5%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin B6Vitamin B6 +74.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Falafel Summer squash DV% diff.
Iron 3.42mg 0.35mg 38%
Fats 17.8g 0.18g 27%
Polyunsaturated fat 4.16g 0.089g 27%
Monounsaturated fat 10.171g 0.016g 25%
Protein 13.31g 1.21g 24%
Copper 0.258mg 0.051mg 23%
Phosphorus 192mg 38mg 22%
Manganese 0.691mg 0.175mg 22%
Vitamin C 1.6mg 17mg 17%
Folate 93µg 29µg 16%
Calories 333kcal 16kcal 16%
Magnesium 82mg 17mg 15%
Sodium 294mg 2mg 13%
Saturated fat 2.383g 0.044g 11%
Zinc 1.5mg 0.29mg 11%
Potassium 585mg 262mg 10%
Carbs 31.84g 3.35g 9%
Vitamin B1 0.146mg 0.048mg 8%
Vitamin B6 0.125mg 0.218mg 7%
Calcium 54mg 15mg 4%
Fiber 1.1g 4%
Vitamin B3 1.044mg 0.487mg 3%
Vitamin B5 0.292mg 0.155mg 3%
Vitamin K 3µg 3%
Vitamin B2 0.166mg 0.142mg 2%
Selenium 1µg 0.2µg 1%
Vitamin E 0.12mg 1%
Choline 6.7mg 1%
Vitamin A 1µg 10µg 1%
Fructose 0.95g 1%
Net carbs 31.84g 2.25g N/A
Sugar 2.2g N/A
Tryptophan 0.134mg 0.011mg 0%
Threonine 0.492mg 0.028mg 0%
Isoleucine 0.567mg 0.042mg 0%
Leucine 0.944mg 0.069mg 0%
Lysine 0.856mg 0.065mg 0%
Methionine 0.187mg 0.017mg 0%
Phenylalanine 0.707mg 0.041mg 0%
Valine 0.562mg 0.053mg 0%
Histidine 0.364mg 0.025mg 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% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +1000%
Contains more FatsFats +9788.9%
Contains more CarbsCarbs +850.4%
Contains more OtherOther +291.9%
Contains more WaterWater +173.4%

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
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +63468.8%
Contains more Poly. FatPolyunsaturated fat +4574.2%
Contains less Sat. FatSaturated fat -98.2%

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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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.