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  6. Falafel vs. Wheat

Falafel vs. Wheat — In-Depth Nutrition Comparison

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The main differences between falafel and wheat

  • Wheat is richer than falafel in selenium, manganese, phosphorus, vitamin B3, copper, zinc, vitamin B1, vitamin B6, magnesium, and vitamin B5.
  • Daily need coverage for selenium for wheat is 161% higher.
  • Falafel has a lower glycemic index than wheat .

Food types used in this article are Falafel, home-prepared and Wheat, durum.

Infographic

Falafel vs Wheat 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more CalciumCalcium +58.8%
Contains more PotassiumPotassium +35.7%
Contains more MagnesiumMagnesium +75.6%
Contains more CopperCopper +114.3%
Contains more ZincZinc +177.3%
Contains more PhosphorusPhosphorus +164.6%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +335.9%
Contains more SeleniumSelenium +8840%
~equal in Iron ~3.52mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.3% 0% 0.33% 0% 37% 38% 20% 18% 29% 0% 0% 70%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +37.2%
Contains more FolateFolate +116.3%
Contains more Vitamin B1Vitamin B1 +187%
Contains more Vitamin B3Vitamin B3 +545.4%
Contains more Vitamin B5Vitamin B5 +220.2%
Contains more Vitamin B6Vitamin B6 +235.2%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Falafel Wheat DV% diff.
Selenium 1µg 89.4µg 161%
Manganese 0.691mg 3.012mg 101%
Phosphorus 192mg 508mg 45%
Vitamin B3 1.044mg 6.738mg 36%
Copper 0.258mg 0.553mg 33%
Monounsaturated fat 10.171g 0.344g 25%
Fats 17.8g 2.47g 24%
Zinc 1.5mg 4.16mg 24%
Vitamin B1 0.146mg 0.419mg 23%
Vitamin B6 0.125mg 0.419mg 23%
Polyunsaturated fat 4.16g 0.978g 21%
Magnesium 82mg 144mg 15%
Carbs 31.84g 71.13g 13%
Sodium 294mg 2mg 13%
Vitamin B5 0.292mg 0.935mg 13%
Folate 93µg 43µg 13%
Saturated fat 2.383g 0.454g 9%
Potassium 585mg 431mg 5%
Vitamin B2 0.166mg 0.121mg 3%
Vitamin C 1.6mg 0mg 2%
Calcium 54mg 34mg 2%
Protein 13.31g 13.68g 1%
Iron 3.42mg 3.52mg 1%
Calories 333kcal 339kcal 0%
Protein per 100 calories 4g 4g N/A
Calories per 10 g protein 250kcal 248kcal N/A
Weight per 100 calories 30g 29g N/A
Unsaturated / Saturated Fat ratio 6 2.9 N/A
Net carbs 31.84g 71.13g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.134mg 0.176mg 0%
Threonine 0.492mg 0.366mg 0%
Isoleucine 0.567mg 0.533mg 0%
Leucine 0.944mg 0.934mg 0%
Lysine 0.856mg 0.303mg 0%
Methionine 0.187mg 0.221mg 0%
Phenylalanine 0.707mg 0.681mg 0%
Valine 0.562mg 0.594mg 0%
Histidine 0.364mg 0.322mg 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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more FatsFats +620.6%
Contains more WaterWater +216.5%
Contains more OtherOther +36.5%
Contains more CarbsCarbs +123.4%
~equal in Protein ~13.68g

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +2856.7%
Contains more Poly. FatPolyunsaturated fat +325.4%
Contains less Sat. FatSaturated fat -80.9%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.