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Fillet vs. Falafel — In-Depth Nutrition Comparison

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Important differences between Fillet and Falafel

  • Fillet has more Vitamin B12, Vitamin B6, Vitamin B1, Copper, Vitamin B3, Vitamin B2, and Phosphorus, however, Falafel has more Iron, and Magnesium.
  • Fillet's daily need coverage for Vitamin B12 is 175% more.
  • Fillet has 12 times more Vitamin B6 than Falafel. Fillet has 1.5mg of Vitamin B6, while Falafel has 0.125mg.
  • Falafel is lower in Sodium.

The food varieties used in the comparison are Vegetarian fillets and Falafel, home-prepared.

Infographic

Fillet vs Falafel 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.
Fillet
4
:
Contains more Calcium +75.9%
Contains more Phosphorus +134.4%
Contains more Copper +258.5%
Contains more Iron +71%
Contains more Magnesium +256.5%
Contains less Sodium -40%
Equal in Potassium - 585
Equal in Zinc - 1.5
Equal in Selenium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 29% 75% 17% 193% 53% 64% 39% 309% 0% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Contains more Calcium +75.9%
Contains more Phosphorus +134.4%
Contains more Copper +258.5%
Contains more Iron +71%
Contains more Magnesium +256.5%
Contains less Sodium -40%
Equal in Potassium - 585
Equal in Zinc - 1.5
Equal in Selenium - 1

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.
Fillet
8
:
Contains more Vitamin B1 +653.4%
Contains more Vitamin B2 +442.2%
Contains more Vitamin B3 +1049.4%
Contains more Vitamin B6 +1100%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Equal in Folate - 93
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 69% 0% 0% 275% 208% 225% 0% 347% 77% 526% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 6% 37% 39% 20% 18% 29% 70% 0% 0%
Contains more Vitamin B1 +653.4%
Contains more Vitamin B2 +442.2%
Contains more Vitamin B3 +1049.4%
Contains more Vitamin B6 +1100%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Equal in Folate - 93

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fillet
4
:
Contains more Protein +72.8%
Contains more Water +30%
Contains more Other +105.8%
Contains more Carbs +253.8%
Equal in Fats - 17.8
23% 18% 9% 45% 5%
Protein: 23 g
Fats: 18 g
Carbs: 9 g
Water: 45 g
Other: 5 g
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
Contains more Protein +72.8%
Contains more Water +30%
Contains more Other +105.8%
Contains more Carbs +253.8%
Equal in Fats - 17.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fillet
1
:
Contains more Polyunsaturated fat +124.3%
Contains less Saturated Fat -16.4%
Contains more Monounsaturated Fat +132.4%
17% 26% 56%
Saturated Fat: 2.849 g
Monounsaturated Fat: 4.376 g
Polyunsaturated fat: 9.332 g
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Contains more Polyunsaturated fat +124.3%
Contains less Saturated Fat -16.4%
Contains more Monounsaturated Fat +132.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fillet Falafel Opinion
Net carbs 2.9g 31.84g Falafel
Protein 23g 13.31g Fillet
Fats 18g 17.8g Fillet
Carbs 9g 31.84g Falafel
Calories 290kcal 333kcal Falafel
Sugar 0.8g Falafel
Fiber 6.1g Fillet
Calcium 95mg 54mg Fillet
Iron 2mg 3.42mg Falafel
Magnesium 23mg 82mg Falafel
Phosphorus 450mg 192mg Fillet
Potassium 600mg 585mg Fillet
Sodium 490mg 294mg Falafel
Zinc 1.4mg 1.5mg Falafel
Copper 0.925mg 0.258mg Fillet
Manganese 0.691mg Falafel
Selenium 1µg 1µg
Vitamin A 0IU 13IU Falafel
Vitamin A RAE 0µg 1µg Falafel
Vitamin E 3.45mg Fillet
Vitamin C 0mg 1.6mg Falafel
Vitamin B1 1.1mg 0.146mg Fillet
Vitamin B2 0.9mg 0.166mg Fillet
Vitamin B3 12mg 1.044mg Fillet
Vitamin B5 0.292mg Falafel
Vitamin B6 1.5mg 0.125mg Fillet
Folate 102µg 93µg Fillet
Vitamin B12 4.2µg 0µg Fillet
Tryptophan 0.134mg Falafel
Threonine 0.492mg Falafel
Isoleucine 0.567mg Falafel
Leucine 0.944mg Falafel
Lysine 0.856mg Falafel
Methionine 0.187mg Falafel
Phenylalanine 0.707mg Falafel
Valine 0.562mg Falafel
Histidine 0.364mg Falafel
Saturated Fat 2.849g 2.383g Falafel
Monounsaturated Fat 4.376g 10.171g Falafel
Polyunsaturated fat 9.332g 4.16g Fillet

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fillet Falafel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
144%
Fillet
18%
Falafel
Minerals Daily Need Coverage Score
78%
Fillet
60%
Falafel

Comparison summary

Which food is lower in glycemic index?
Fillet
Fillet is lower in glycemic index (difference - 33)
Which food is cheaper?
Fillet
Fillet is cheaper (difference - $1.5)
Which food is richer in vitamins?
Fillet
Fillet is relatively richer in vitamins
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
Falafel
Falafel contains less Sodium (difference - 196mg)
Which food is lower in Saturated Fat?
Falafel
Falafel is lower in Saturated Fat (difference - 0.466g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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. Fillet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169068/nutrients
  2. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/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.