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Falafel vs. Swordfish — In-Depth Nutrition Comparison

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How are falafel and swordfish different?

  • Falafel is higher in iron, manganese, copper, and folate; however, swordfish is richer in selenium, vitamin D, vitamin B12, vitamin B3, and vitamin B6.
  • Daily need coverage for selenium for swordfish is 123% higher.
  • Falafel contains 53 times more manganese than swordfish. While falafel contains 0.691mg of manganese, swordfish contains only 0.013mg.
  • Swordfish has a lower glycemic index (0) than falafel (33).

Falafel, home-prepared and Fish, swordfish, cooked, dry heat are the varieties used in this article.

Infographic

Falafel vs Swordfish 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more MagnesiumMagnesium +134.3%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +17.2%
Contains more IronIron +660%
Contains more CopperCopper +460.9%
Contains more ZincZinc +92.3%
Contains more ManganeseManganese +5215.4%
Contains more PhosphorusPhosphorus +58.3%
Contains less SodiumSodium -67%
Contains more SeleniumSelenium +6750%

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 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +64%
Contains more Vitamin B2Vitamin B2 +163.5%
Contains more FolateFolate +4550%
Contains more Vitamin AVitamin A +4200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +786.4%
Contains more Vitamin B5Vitamin B5 +42.8%
Contains more Vitamin B6Vitamin B6 +392%
Contains more Vitamin B12Vitamin B12 +∞%

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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more FatsFats +124.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +575%
Contains more ProteinProtein +76.2%
Contains more WaterWater +97.2%

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
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains more Mono. FatMonounsaturated fat +187%
Contains more Poly. FatPolyunsaturated fat +204.1%
Contains less Sat. FatSaturated fat -19.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Falafel Swordfish
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Falafel Swordfish DV% diff.
Selenium 1µg 68.5µg 123%
Vitamin D 0IU 666IU 83%
Vitamin D 0µg 16.6µg 83%
Vitamin B12 0µg 1.62µg 68%
Vitamin B3 1.044mg 9.254mg 51%
Vitamin B6 0.125mg 0.615mg 38%
Iron 3.42mg 0.45mg 37%
Manganese 0.691mg 0.013mg 29%
Cholesterol 0mg 78mg 26%
Copper 0.258mg 0.046mg 24%
Folate 93µg 2µg 23%
Protein 13.31g 23.45g 20%
Polyunsaturated fat 4.16g 1.368g 19%
Monounsaturated fat 10.171g 3.544g 17%
Phosphorus 192mg 304mg 16%
Vitamin E 2.41mg 16%
Fats 17.8g 7.93g 15%
Choline 77.5mg 14%
Carbs 31.84g 0g 11%
Magnesium 82mg 35mg 11%
Sodium 294mg 97mg 9%
Calories 333kcal 172kcal 8%
Vitamin B2 0.166mg 0.063mg 8%
Zinc 1.5mg 0.78mg 7%
Vitamin B1 0.146mg 0.089mg 5%
Vitamin A 1µg 43µg 5%
Calcium 54mg 6mg 5%
Vitamin B5 0.292mg 0.417mg 3%
Potassium 585mg 499mg 3%
Saturated fat 2.383g 1.911g 2%
Vitamin C 1.6mg 0mg 2%
Net carbs 31.84g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0g 0.056g N/A
Tryptophan 0.134mg 0.265mg 0%
Threonine 0.492mg 1.035mg 0%
Isoleucine 0.567mg 1.088mg 0%
Leucine 0.944mg 1.919mg 0%
Lysine 0.856mg 2.168mg 0%
Methionine 0.187mg 0.699mg 0%
Phenylalanine 0.707mg 0.922mg 0%
Valine 0.562mg 1.216mg 0%
Histidine 0.364mg 0.695mg 0%
Omega-3 - EPA 0.127g N/A
Omega-3 - DHA 0.772g N/A
Omega-3 - DPA 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Swordfish
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Falafel
72%
Swordfish
Minerals Daily Need Coverage Score
60%
Falafel
64%
Swordfish

Comparison summary

Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 197mg)
Which food is lower in Saturated fat?
Swordfish
Swordfish is lower in Saturated fat (difference - 0.472g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 33)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $4)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Falafel
Falafel is lower in Cholesterol (difference - 78mg)
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0g)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals

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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.