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Falafel vs. Vegetable — In-Depth Nutrition Comparison

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Important differences between falafel and vegetable

  • Falafel has more iron, phosphorus, copper, folate, magnesium, manganese, and potassium; however, vegetable has more vitamin A.
  • Vegetable's daily need coverage for vitamin A is 85% more.
  • Falafel has 77 times more saturated fat than vegetable. Falafel has 2.383g of saturated fat, while vegetable has 0.031g.
  • Vegetable has a higher glycemic index than falafel.

The food varieties used in the comparison are Falafel, home-prepared and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Falafel vs Vegetable 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more MagnesiumMagnesium +272.7%
Contains more CalciumCalcium +116%
Contains more PotassiumPotassium +246.2%
Contains more IronIron +317.1%
Contains more CopperCopper +210.8%
Contains more ZincZinc +206.1%
Contains more PhosphorusPhosphorus +276.5%
Contains more ManganeseManganese +82.3%
Contains more SeleniumSelenium +233.3%
Contains less SodiumSodium -88.1%

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin B1Vitamin B1 +105.6%
Contains more Vitamin B2Vitamin B2 +38.3%
Contains more Vitamin B3Vitamin B3 +22.7%
Contains more Vitamin B5Vitamin B5 +93.4%
Contains more Vitamin B6Vitamin B6 +68.9%
Contains more FolateFolate +389.5%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin AVitamin A +21300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more ProteinProtein +365.4%
Contains more FatsFats +11766.7%
Contains more CarbsCarbs +143.2%
Contains more OtherOther +262.7%
Contains more WaterWater +140.4%

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +101610%
Contains more Poly. FatPolyunsaturated fat +5677.8%
Contains less Sat. FatSaturated fat -98.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Falafel Vegetable DV% diff.
Iron 3.42mg 0.82mg 33%
Fats 17.8g 0.15g 27%
Polyunsaturated fat 4.16g 0.072g 27%
Monounsaturated fat 10.171g 0.01g 25%
Vitamin A 1µg 214µg 24%
Protein 13.31g 2.86g 21%
Phosphorus 192mg 51mg 20%
Vitamin K 23.5µg 20%
Folate 93µg 19µg 19%
Copper 0.258mg 0.083mg 19%
Fiber 4.4g 18%
Magnesium 82mg 22mg 14%
Manganese 0.691mg 0.379mg 14%
Calories 333kcal 65kcal 13%
Potassium 585mg 169mg 12%
Sodium 294mg 35mg 11%
Saturated fat 2.383g 0.031g 11%
Zinc 1.5mg 0.49mg 9%
Vitamin B1 0.146mg 0.071mg 6%
Carbs 31.84g 13.09g 6%
Vitamin B2 0.166mg 0.12mg 4%
Vitamin B6 0.125mg 0.074mg 4%
Choline 24.1mg 4%
Vitamin E 0.38mg 3%
Vitamin B5 0.292mg 0.151mg 3%
Calcium 54mg 25mg 3%
Vitamin C 1.6mg 3.2mg 2%
Selenium 1µg 0.3µg 1%
Vitamin B3 1.044mg 0.851mg 1%
Net carbs 31.84g 8.69g N/A
Sugar 3.12g N/A
Tryptophan 0.134mg 0.029mg 0%
Threonine 0.492mg 0.115mg 0%
Isoleucine 0.567mg 0.139mg 0%
Leucine 0.944mg 0.19mg 0%
Lysine 0.856mg 0.17mg 0%
Methionine 0.187mg 0.034mg 0%
Phenylalanine 0.707mg 0.12mg 0%
Valine 0.562mg 0.149mg 0%
Histidine 0.364mg 0.073mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Vegetable
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
20%
Vegetable
Minerals Daily Need Coverage Score
60%
Falafel
19%
Vegetable

Comparison summary

Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 259mg)
Which food is lower in Saturated fat?
Vegetable
Vegetable is lower in Saturated fat (difference - 2.352g)
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $3.5)
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 3.12g)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.