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Falafel vs. Wakame — In-Depth Nutrition Comparison

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What are the differences between falafel and wakame?

  • Falafel is higher in phosphorus, potassium, iron, zinc, and vitamin B6; however, wakame is richer in manganese, folate, and calcium.
  • Wakame's daily need coverage for manganese is 31% more.
  • Wakame contains 63 times less vitamin B6 than falafel. Falafel contains 0.125mg of vitamin B6, while wakame contains 0.002mg.
  • Wakame has less saturated fat.

We used Falafel, home-prepared and Seaweed, wakame, raw types in this article.

Infographic

Falafel vs Wakame 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%
Wakame
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more PotassiumPotassium +1070%
Contains more IronIron +56.9%
Contains more ZincZinc +294.7%
Contains more PhosphorusPhosphorus +140%
Contains less SodiumSodium -66.3%
Contains more SeleniumSelenium +42.9%
Contains more MagnesiumMagnesium +30.5%
Contains more CalciumCalcium +177.8%
Contains more CopperCopper +10.1%
Contains more ManganeseManganese +102.6%

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%
Wakame
9
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin B1Vitamin B1 +143.3%
Contains more Vitamin B6Vitamin B6 +6150%
Contains more Vitamin CVitamin C +87.5%
Contains more Vitamin AVitamin A +1700%
Contains more Vitamin B2Vitamin B2 +38.6%
Contains more Vitamin B3Vitamin B3 +53.3%
Contains more Vitamin B5Vitamin B5 +138.7%
Contains more FolateFolate +110.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Falafel Wakame DV% diff.
Manganese 0.691mg 1.4mg 31%
Fats 17.8g 0.64g 26%
Polyunsaturated fat 4.16g 0.218g 26%
Folate 93µg 196µg 26%
Monounsaturated fat 10.171g 0.058g 25%
Sodium 294mg 872mg 25%
Protein 13.31g 3.03g 21%
Phosphorus 192mg 80mg 16%
Potassium 585mg 50mg 16%
Iron 3.42mg 2.18mg 16%
Calories 333kcal 45kcal 14%
Calcium 54mg 150mg 10%
Zinc 1.5mg 0.38mg 10%
Saturated fat 2.383g 0.13g 10%
Vitamin B6 0.125mg 0.002mg 9%
Vitamin B5 0.292mg 0.697mg 8%
Carbs 31.84g 9.14g 8%
Vitamin B1 0.146mg 0.06mg 7%
Vitamin E 1mg 7%
Magnesium 82mg 107mg 6%
Vitamin B2 0.166mg 0.23mg 5%
Vitamin K 5.3µg 4%
Vitamin B3 1.044mg 1.6mg 3%
Copper 0.258mg 0.284mg 3%
Choline 13.9mg 3%
Vitamin A 1µg 18µg 2%
Fiber 0.5g 2%
Vitamin C 1.6mg 3mg 2%
Selenium 1µg 0.7µg 1%
Net carbs 31.84g 8.64g N/A
Sugar 0.65g N/A
Tryptophan 0.134mg 0.035mg 0%
Threonine 0.492mg 0.165mg 0%
Isoleucine 0.567mg 0.087mg 0%
Leucine 0.944mg 0.257mg 0%
Lysine 0.856mg 0.112mg 0%
Methionine 0.187mg 0.063mg 0%
Phenylalanine 0.707mg 0.112mg 0%
Valine 0.562mg 0.209mg 0%
Histidine 0.364mg 0.015mg 0%
Omega-3 - EPA 0.186g 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
Wakame
2
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more ProteinProtein +339.3%
Contains more FatsFats +2681.3%
Contains more CarbsCarbs +248.4%
Contains more WaterWater +131.1%
Contains more OtherOther +196.3%

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
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains more Mono. FatMonounsaturated fat +17436.2%
Contains more Poly. FatPolyunsaturated fat +1808.3%
Contains less Sat. FatSaturated fat -94.5%

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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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.