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  6. Falafel vs. Sunflower seeds

Falafel vs. Sunflower seeds — In-Depth Nutrition Comparison

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The main differences between falafel and sunflower seeds

  • Sunflower seeds are richer than falafel in copper, vitamin B1, selenium, vitamin B6, phosphorus, magnesium, manganese, fats, vitamin B3, and folate.
  • Daily need coverage for copper for sunflower seeds is 171% higher.
  • Sunflower seeds have a lower glycemic index than falafel.

Food types used in this article are Falafel, home-prepared and Seeds, sunflower seed kernels, dried.

Infographic

Falafel vs Sunflower seeds infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more MagnesiumMagnesium +296.3%
Contains more CalciumCalcium +44.4%
Contains more PotassiumPotassium +10.3%
Contains more IronIron +53.5%
Contains more CopperCopper +597.7%
Contains more ZincZinc +233.3%
Contains more PhosphorusPhosphorus +243.8%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +182.2%
Contains more SeleniumSelenium +5200%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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%
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 4.7% 0% 1% 703% 370% 82% 156% 68% 310% 0% 0% 170%
Contains more Vitamin CVitamin C +14.3%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +913.7%
Contains more Vitamin B2Vitamin B2 +113.9%
Contains more Vitamin B3Vitamin B3 +698.4%
Contains more Vitamin B5Vitamin B5 +287%
Contains more Vitamin B6Vitamin B6 +976%
Contains more FolateFolate +144.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Falafel Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Copper 0.258mg 1.8mg 171%
Polyunsaturated fat 4.16g 23.137g 127%
Vitamin B1 0.146mg 1.48mg 111%
Selenium 1µg 53µg 95%
Vitamin B6 0.125mg 1.345mg 94%
Phosphorus 192mg 660mg 67%
Magnesium 82mg 325mg 58%
Manganese 0.691mg 1.95mg 55%
Fats 17.8g 51.46g 52%
Vitamin B3 1.044mg 8.335mg 46%
Fiber 8.6g 34%
Folate 93µg 227µg 34%
Zinc 1.5mg 5mg 32%
Iron 3.42mg 5.25mg 23%
Monounsaturated fat 10.171g 18.528g 21%
Vitamin B5 0.292mg 1.13mg 17%
Protein 13.31g 20.78g 15%
Vitamin B2 0.166mg 0.355mg 15%
Calories 333kcal 584kcal 13%
Sodium 294mg 9mg 12%
Choline 55.1mg 10%
Saturated fat 2.383g 4.455g 9%
Carbs 31.84g 20g 4%
Calcium 54mg 78mg 2%
Potassium 585mg 645mg 2%
Protein per 100 calories 4g 3.6g N/A
Calories per 10 g protein 250kcal 281kcal N/A
Weight per 100 calories 30g 17g N/A
Unsaturated / Saturated Fat ratio 6 9.4 N/A
Vitamin C 1.6mg 1.4mg 0%
Net carbs 31.84g 11.4g N/A
Sugar 2.62g N/A
Vitamin A 1µg 3µg 0%
Tryptophan 0.134mg 0.348mg 0%
Threonine 0.492mg 0.928mg 0%
Isoleucine 0.567mg 1.139mg 0%
Leucine 0.944mg 1.659mg 0%
Lysine 0.856mg 0.937mg 0%
Methionine 0.187mg 0.494mg 0%
Phenylalanine 0.707mg 1.169mg 0%
Valine 0.562mg 1.315mg 0%
Histidine 0.364mg 0.632mg 0%
Omega-3 (EPA) 0.014g 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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more CarbsCarbs +59.2%
Contains more WaterWater +631.9%
Contains more ProteinProtein +56.1%
Contains more FatsFats +189.1%

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -46.5%
Contains more Mono. FatMonounsaturated fat +82.2%
Contains more Poly. FatPolyunsaturated fat +456.2%

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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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.