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  6. Falafel vs. Steak

Falafel vs. Steak — In-Depth Nutrition Comparison

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A recap on differences between falafel and steak

  • Falafel is higher in folate, copper, and magnesium, yet steak is higher in vitamin B12, selenium, zinc, vitamin B6, and vitamin B3.
  • Steak covers your daily vitamin B12 needs 92% more than falafel.
  • Falafel contains 16 times more folate than steak. While falafel contains 93µg of folate, steak contains only 6µg.
  • The amount of saturated fat in falafel is lower.
  • The glycemic index of steak is lower.

Food varieties used in this article are Falafel, home-prepared and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Falafel vs Steak infographic
Infographic link

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%
Steak
Steak
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more MagnesiumMagnesium +256.5%
Contains more CalciumCalcium +350%
Contains more PotassiumPotassium +109.7%
Contains more IronIron +42.5%
Contains more CopperCopper +203.5%
Contains more PhosphorusPhosphorus +17.8%
Contains more ManganeseManganese +∞%
Contains more ZincZinc +322.7%
Contains less SodiumSodium -80.3%
Contains more SeleniumSelenium +3080%

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%
Steak
Steak
7
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +97.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +1450%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +81.3%
Contains more Vitamin B3Vitamin B3 +393.2%
Contains more Vitamin B6Vitamin B6 +300%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Falafel Steak DV% diff.
Vitamin B12 0µg 2.2µg 92%
Selenium 1µg 31.8µg 56%
Zinc 1.5mg 6.34mg 44%
Manganese 0.691mg 30%
Vitamin B6 0.125mg 0.5mg 29%
Saturated fat 2.383g 8.443g 28%
Vitamin B3 1.044mg 5.149mg 26%
Cholesterol 0mg 78mg 26%
Protein 13.31g 24.85g 23%
Polyunsaturated fat 4.16g 0.896g 22%
Folate 93µg 6µg 22%
Copper 0.258mg 0.085mg 19%
Magnesium 82mg 23mg 14%
Iron 3.42mg 2.4mg 13%
Carbs 31.84g 0g 11%
Sodium 294mg 58mg 10%
Vitamin B2 0.166mg 0.301mg 10%
Potassium 585mg 279mg 9%
Vitamin B5 0.292mg 6%
Vitamin B1 0.146mg 0.074mg 6%
Phosphorus 192mg 163mg 4%
Calcium 54mg 12mg 4%
Monounsaturated fat 10.171g 9.171g 3%
Calories 333kcal 271kcal 3%
Fats 17.8g 19.02g 2%
Vitamin C 1.6mg 0mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin A 1µg 7µg 1%
Vitamin K 1.6µg 1%
Vitamin D 0IU 6IU 1%
Net carbs 31.84g 0g N/A
Tryptophan 0.134mg 0.278mg 0%
Threonine 0.492mg 1.171mg 0%
Isoleucine 0.567mg 1.157mg 0%
Leucine 0.944mg 2.142mg 0%
Lysine 0.856mg 2.38mg 0%
Methionine 0.187mg 0.672mg 0%
Phenylalanine 0.707mg 0.997mg 0%
Valine 0.562mg 1.242mg 0%
Histidine 0.364mg 0.931mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.013g 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
Steak
Steak
3
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +350%
Contains more ProteinProtein +86.7%
Contains more WaterWater +60.6%
~equal in Fats ~19.02g

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
Steak
Steak
0
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains less Sat. FatSaturated fat -71.8%
Contains more Poly. FatPolyunsaturated fat +364.3%
~equal in Monounsaturated fat ~9.171g

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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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.