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  6. Falafel vs. Flour

Falafel vs. Flour — In-Depth Nutrition Comparison

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How are Falafel and Flour different?

  • Falafel is higher in Magnesium, Potassium, and Copper, however, Flour is richer in Selenium, Vitamin B1, Vitamin B3, Vitamin B2, Folate, and Iron.
  • Daily need coverage for Selenium from Flour is 60% higher.
  • Falafel contains 147 times more Sodium than Flour. While Falafel contains 294mg of Sodium, Flour contains only 2mg.

Falafel, home-prepared and Wheat flour, white, all-purpose, enriched, bleached are the varieties used in this article.

Infographic

Falafel vs Flour 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%
Flour
Flour
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +272.7%
Contains more CalciumCalcium +260%
Contains more PotassiumPotassium +446.7%
Contains more CopperCopper +79.2%
Contains more ZincZinc +114.3%
Contains more PhosphorusPhosphorus +77.8%
Contains more IronIron +35.7%
Contains less SodiumSodium -99.3%
Contains more SeleniumSelenium +3290%
~equal in Manganese ~0.682mg

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% 0.78% 0% 0% 37% 38% 20% 18% 29% 0% 0% 70% 0%
Flour
Flour
8
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 0% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +184.1%
Contains more Vitamin B1Vitamin B1 +437.7%
Contains more Vitamin B2Vitamin B2 +197.6%
Contains more Vitamin B3Vitamin B3 +465.5%
Contains more Vitamin B5Vitamin B5 +50%
Contains more FolateFolate +96.8%
~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
Flour
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more ProteinProtein +28.8%
Contains more FatsFats +1716.3%
Contains more WaterWater +190.4%
Contains more OtherOther +428.3%
Contains more CarbsCarbs +139.7%

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
Flour
Flour
1
24% 13% 63%
Saturated Fat: Sat. Fat 0.155 g
Monounsaturated Fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated Fat +11590.8%
Contains more Poly. FatPolyunsaturated fat +907.3%
Contains less Sat. FatSaturated Fat -93.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Falafel Flour Opinion
Calories 333kcal 364kcal Flour
Protein 13.31g 10.33g Falafel
Fats 17.8g 0.98g Falafel
Vitamin C 1.6mg 0mg Falafel
Net carbs 31.84g 73.61g Flour
Carbs 31.84g 76.31g Flour
Magnesium 82mg 22mg Falafel
Calcium 54mg 15mg Falafel
Potassium 585mg 107mg Falafel
Iron 3.42mg 4.64mg Flour
Sugar 0.27g Falafel
Fiber 2.7g Flour
Copper 0.258mg 0.144mg Falafel
Zinc 1.5mg 0.7mg Falafel
Phosphorus 192mg 108mg Falafel
Sodium 294mg 2mg Flour
Vitamin A 13IU 0IU Falafel
Vitamin A 1µg 0µg Falafel
Vitamin E 0.06mg Flour
Manganese 0.691mg 0.682mg Falafel
Selenium 1µg 33.9µg Flour
Vitamin B1 0.146mg 0.785mg Flour
Vitamin B2 0.166mg 0.494mg Flour
Vitamin B3 1.044mg 5.904mg Flour
Vitamin B5 0.292mg 0.438mg Flour
Vitamin B6 0.125mg 0.044mg Falafel
Vitamin K 0.3µg Flour
Folate 93µg 183µg Flour
Choline 10.4mg Flour
Saturated Fat 2.383g 0.155g Flour
Monounsaturated Fat 10.171g 0.087g Falafel
Polyunsaturated fat 4.16g 0.413g Falafel
Tryptophan 0.134mg 0.127mg Falafel
Threonine 0.492mg 0.281mg Falafel
Isoleucine 0.567mg 0.357mg Falafel
Leucine 0.944mg 0.71mg Falafel
Lysine 0.856mg 0.228mg Falafel
Methionine 0.187mg 0.183mg Falafel
Phenylalanine 0.707mg 0.52mg Falafel
Valine 0.562mg 0.415mg Falafel
Histidine 0.364mg 0.23mg Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Flour
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
46%
Flour
Minerals Daily Need Coverage Score
60%
Falafel
59%
Flour

Comparison summary

Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 292mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 2.228g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $3)
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 39)
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)

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.