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  6. Falafel vs. Watercress

Falafel vs. Watercress — In-Depth Nutrition Comparison

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How are falafel and watercress different?

  • Falafel is higher in iron, folate, copper, manganese, phosphorus, magnesium, and zinc; however, watercress is richer in vitamin A and vitamin C.
  • Daily need coverage for vitamin A for watercress is 64% higher.
  • Falafel contains 88 times more saturated fat than watercress. While falafel contains 2.383g of saturated fat, watercress contains only 0.027g.

Falafel, home-prepared and Watercress, raw are the varieties used in this article.

Infographic

Falafel vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +290.5%
Contains more PotassiumPotassium +77.3%
Contains more IronIron +1610%
Contains more CopperCopper +235.1%
Contains more ZincZinc +1263.6%
Contains more PhosphorusPhosphorus +220%
Contains more ManganeseManganese +183.2%
Contains more CalciumCalcium +122.2%
Contains less SodiumSodium -86.1%
~equal in Selenium ~0.9µg

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B1Vitamin B1 +62.2%
Contains more Vitamin B2Vitamin B2 +38.3%
Contains more Vitamin B3Vitamin B3 +422%
Contains more FolateFolate +933.3%
Contains more Vitamin CVitamin C +2587.5%
Contains more Vitamin AVitamin A +15900%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.31mg
~equal in Vitamin B6 ~0.129mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Falafel Watercress DV% diff.
Vitamin K 250µg 208%
Vitamin C 1.6mg 43mg 46%
Iron 3.42mg 0.2mg 40%
Polyunsaturated fat 4.16g 0.035g 28%
Fats 17.8g 0.1g 27%
Monounsaturated fat 10.171g 0.008g 25%
Protein 13.31g 2.3g 22%
Folate 93µg 9µg 21%
Copper 0.258mg 0.077mg 20%
Phosphorus 192mg 60mg 19%
Manganese 0.691mg 0.244mg 19%
Vitamin A 1µg 160µg 18%
Calories 333kcal 11kcal 16%
Magnesium 82mg 21mg 15%
Zinc 1.5mg 0.11mg 13%
Saturated fat 2.383g 0.027g 11%
Sodium 294mg 41mg 11%
Carbs 31.84g 1.29g 10%
Potassium 585mg 330mg 8%
Calcium 54mg 120mg 7%
Vitamin E 1mg 7%
Vitamin B1 0.146mg 0.09mg 5%
Vitamin B3 1.044mg 0.2mg 5%
Vitamin B2 0.166mg 0.12mg 4%
Choline 9mg 2%
Fiber 0.5g 2%
Net carbs 31.84g 0.79g N/A
Sugar 0.2g N/A
Selenium 1µg 0.9µg 0%
Vitamin B5 0.292mg 0.31mg 0%
Vitamin B6 0.125mg 0.129mg 0%
Tryptophan 0.134mg 0.03mg 0%
Threonine 0.492mg 0.133mg 0%
Isoleucine 0.567mg 0.093mg 0%
Leucine 0.944mg 0.166mg 0%
Lysine 0.856mg 0.134mg 0%
Methionine 0.187mg 0.02mg 0%
Phenylalanine 0.707mg 0.114mg 0%
Valine 0.562mg 0.137mg 0%
Histidine 0.364mg 0.04mg 0%

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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +478.7%
Contains more FatsFats +17700%
Contains more CarbsCarbs +2368.2%
Contains more OtherOther +102.5%
Contains more WaterWater +174.7%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +127037.5%
Contains more Poly. FatPolyunsaturated fat +11785.7%
Contains less Sat. FatSaturated fat -98.9%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.