Falafel vs. Wafer — In-Depth Nutrition Comparison
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A recap on differences between falafel and wafer
- Falafel is higher in folate, potassium, and phosphorus, yet wafer is higher in copper, vitamin B3, selenium, vitamin B2, and iron.
- Wafer covers your daily copper needs 23% more than falafel.
- Falafel contains 3 times more potassium than wafer. While falafel contains 585mg of potassium, wafer contains only 210mg.
- The amount of saturated fat in falafel is lower.
- The glycemic index of falafel is lower.
Food varieties used in this article are Falafel, home-prepared and Cookies, chocolate wafers.
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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.
| Contains more MagnesiumMagnesium | +54.7% |
| Contains more CalciumCalcium | +74.2% |
| Contains more PotassiumPotassium | +178.6% |
| Contains more ZincZinc | +37.6% |
| Contains more PhosphorusPhosphorus | +45.5% |
| Contains less SodiumSodium | -49.3% |
| Contains more IronIron | +17.3% |
| Contains more CopperCopper | +79.5% |
| Contains more SeleniumSelenium | +470% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +145.1% |
| Contains more FolateFolate | +97.9% |
| Contains more Vitamin AVitamin A | +200% |
| Contains more Vitamin B1Vitamin B1 | +39% |
| Contains more Vitamin B2Vitamin B2 | +60.2% |
| Contains more Vitamin B3Vitamin B3 | +173.8% |
| Contains more Vitamin B5Vitamin B5 | +30.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +101.7% |
| Contains more FatsFats | +25.4% |
| Contains more WaterWater | +669.3% |
| Contains more OtherOther | +21.5% |
| Contains more CarbsCarbs | +128.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -43.8% |
| Contains more Mono. FatMonounsaturated fat | +109.1% |
~equal in
Polyunsaturated fat
~4.153g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Copper | 0.258mg | 0.463mg | 23% |
| Carbs | 31.84g | 72.7g | 14% |
| Fiber | 3.4g | 14% | |
| Monounsaturated fat | 10.171g | 4.865g | 13% |
| Protein | 13.31g | 6.6g | 13% |
| Sodium | 294mg | 580mg | 12% |
| Folate | 93µg | 47µg | 12% |
| Potassium | 585mg | 210mg | 11% |
| Vitamin B3 | 1.044mg | 2.858mg | 11% |
| Phosphorus | 192mg | 132mg | 9% |
| Selenium | 1µg | 5.7µg | 9% |
| Vitamin B2 | 0.166mg | 0.266mg | 8% |
| Saturated fat | 2.383g | 4.241g | 8% |
| Iron | 3.42mg | 4.01mg | 7% |
| Magnesium | 82mg | 53mg | 7% |
| Vitamin B6 | 0.125mg | 0.051mg | 6% |
| Fats | 17.8g | 14.2g | 6% |
| Vitamin B1 | 0.146mg | 0.203mg | 5% |
| Calories | 333kcal | 433kcal | 5% |
| Vitamin E | 0.72mg | 5% | |
| Zinc | 1.5mg | 1.09mg | 4% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Caffeine | 10mg | 3% | |
| Choline | 14.3mg | 3% | |
| Vitamin B5 | 0.292mg | 0.381mg | 2% |
| Calcium | 54mg | 31mg | 2% |
| Vitamin K | 2.4µg | 2% | |
| Vitamin C | 1.6mg | 0mg | 2% |
| Cholesterol | 0mg | 2mg | 1% |
| Net carbs | 31.84g | 69.3g | N/A |
| Sugar | 37.43g | N/A | |
| Vitamin A | 1µg | 3µg | 0% |
| Manganese | 0.691mg | 0.696mg | 0% |
| Polyunsaturated fat | 4.16g | 4.153g | 0% |
| Tryptophan | 0.134mg | 0.096mg | 0% |
| Threonine | 0.492mg | 0.22mg | 0% |
| Isoleucine | 0.567mg | 0.261mg | 0% |
| Leucine | 0.944mg | 0.447mg | 0% |
| Lysine | 0.856mg | 0.281mg | 0% |
| Methionine | 0.187mg | 0.105mg | 0% |
| Phenylalanine | 0.707mg | 0.308mg | 0% |
| Valine | 0.562mg | 0.323mg | 0% |
| Histidine | 0.364mg | 0.128mg | 0% |
| Omega-3 - EPA | 0.003g | N/A | |
| Omega-3 - DHA | 0.002g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
21%
Minerals Daily Need Coverage Score
60%
65%
Comparison summary
Which food is cheaper?
Wafer is cheaper (difference - $4)
Which food is richer in vitamins?
Wafer is relatively richer in vitamins
Which food is lower in Cholesterol?
Falafel is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Falafel is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Falafel contains less Sodium (difference - 286mg)
Which food is lower in Saturated fat?
Falafel is lower in Saturated fat (difference - 1.858g)
Which food is lower in glycemic index?
Falafel is lower in glycemic index (difference - 28)
Which food is richer in minerals?
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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.