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  6. Goat cheese vs. Falafel

Goat cheese vs. Falafel — In-Depth Nutrition Comparison

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A recap on the differences between goat cheese and falafel

  • Goat cheese is higher in vitamin B2, copper, vitamin A, phosphorus, and calcium, yet falafel is higher in manganese, folate, and iron.
  • Goat cheese covers your daily saturated fat needs 91% more than falafel.
  • The glycemic index of goat cheese is lower.

Food varieties used in this article are Cheese, goat, semisoft type and Falafel, home-prepared.

Infographic

Goat cheese 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
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%
Contains more CalciumCalcium +451.9%
Contains more CopperCopper +118.6%
Contains more PhosphorusPhosphorus +95.3%
Contains more SeleniumSelenium +280%
Contains more MagnesiumMagnesium +182.8%
Contains more PotassiumPotassium +270.3%
Contains more IronIron +111.1%
Contains more ZincZinc +127.3%
Contains less SodiumSodium -29.2%
Contains more ManganeseManganese +643%

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 0% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
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%
Contains more Vitamin AVitamin A +40600%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +307.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +102.8%
Contains more Vitamin B5Vitamin B5 +53.7%
Contains more Vitamin B6Vitamin B6 +108.3%
Contains more FolateFolate +4550%
~equal in Vitamin B3 ~1.044mg

All nutrients comparison - raw data values

Nutrient Goat cheese Falafel DV% diff.
Saturated fat 20.639g 2.383g 83%
Vitamin A 407µg 1µg 45%
Vitamin B2 0.676mg 0.166mg 39%
Copper 0.564mg 0.258mg 34%
Cholesterol 79mg 0mg 26%
Phosphorus 375mg 192mg 26%
Manganese 0.093mg 0.691mg 26%
Calcium 298mg 54mg 24%
Polyunsaturated fat 0.709g 4.16g 23%
Folate 2µg 93µg 23%
Iron 1.62mg 3.42mg 23%
Fats 29.84g 17.8g 19%
Protein 21.58g 13.31g 17%
Potassium 158mg 585mg 13%
Magnesium 29mg 82mg 13%
Carbs 0.12g 31.84g 11%
Vitamin B12 0.22µg 0µg 9%
Zinc 0.66mg 1.5mg 8%
Monounsaturated fat 6.808g 10.171g 8%
Vitamin B1 0.072mg 0.146mg 6%
Selenium 3.8µg 1µg 5%
Sodium 415mg 294mg 5%
Vitamin B6 0.06mg 0.125mg 5%
Vitamin D 0.5µg 0µg 3%
Choline 15.4mg 3%
Vitamin D 22IU 0IU 3%
Vitamin K 2.5µg 2%
Calories 364kcal 333kcal 2%
Vitamin B5 0.19mg 0.292mg 2%
Vitamin E 0.26mg 2%
Vitamin C 0mg 1.6mg 2%
Vitamin B3 1.148mg 1.044mg 1%
Net carbs 0.12g 31.84g N/A
Sugar 0.12g N/A
Tryptophan 0.227mg 0.134mg 0%
Threonine 0.805mg 0.492mg 0%
Isoleucine 0.893mg 0.567mg 0%
Leucine 1.861mg 0.944mg 0%
Lysine 1.549mg 0.856mg 0%
Methionine 0.575mg 0.187mg 0%
Phenylalanine 0.859mg 0.707mg 0%
Valine 1.485mg 0.562mg 0%
Histidine 0.589mg 0.364mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 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 ProteinProtein +62.1%
Contains more FatsFats +67.6%
Contains more WaterWater +31.5%
Contains more OtherOther +21%
Contains more CarbsCarbs +26433.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
14% 61% 25%
Saturated fat: Sat. Fat 2.383 g
Monounsaturated fat: Mono. Fat 10.171 g
Polyunsaturated fat: Poly. Fat 4.16 g
Contains less Sat. FatSaturated fat -88.5%
Contains more Mono. FatMonounsaturated fat +49.4%
Contains more Poly. FatPolyunsaturated fat +486.7%

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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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.