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  6. Fruit preserves vs. Falafel

Fruit preserves vs. Falafel — In-Depth Nutrition Comparison

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A recap on differences between fruit preserves and falafel

  • Falafel is higher than fruit preserves in iron, manganese, phosphorus, folate, magnesium, copper, potassium, and zinc.
  • Falafel covers your daily iron needs 37% more than fruit preserves.
  • The amount of sodium in fruit preserves is lower.
  • The glycemic index of falafel is lower.

Food varieties used in this article are Jams and preserves and Falafel, home-prepared.

Infographic

Fruit preserves vs Falafel 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 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
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 less SodiumSodium -89.1%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +1950%
Contains more CalciumCalcium +170%
Contains more PotassiumPotassium +659.7%
Contains more IronIron +598%
Contains more CopperCopper +158%
Contains more ZincZinc +2400%
Contains more PhosphorusPhosphorus +910.5%
Contains more ManganeseManganese +1627.5%

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 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3% 5.6%
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 CVitamin C +450%
Contains more Vitamin EVitamin E +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +812.5%
Contains more Vitamin B2Vitamin B2 +118.4%
Contains more Vitamin B3Vitamin B3 +2800%
Contains more Vitamin B5Vitamin B5 +1360%
Contains more Vitamin B6Vitamin B6 +525%
Contains more FolateFolate +745.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Fruit preserves Falafel DV% diff.
Iron 0.49mg 3.42mg 37%
Polyunsaturated fat 0g 4.16g 28%
Manganese 0.04mg 0.691mg 28%
Fats 0.07g 17.8g 27%
Protein 0.37g 13.31g 26%
Monounsaturated fat 0.038g 10.171g 25%
Phosphorus 19mg 192mg 25%
Folate 11µg 93µg 21%
Magnesium 4mg 82mg 19%
Copper 0.1mg 0.258mg 18%
Potassium 77mg 585mg 15%
Zinc 0.06mg 1.5mg 13%
Carbs 68.86g 31.84g 12%
Saturated fat 0.01g 2.383g 11%
Vitamin B1 0.016mg 0.146mg 11%
Sodium 32mg 294mg 11%
Vitamin B6 0.02mg 0.125mg 8%
Vitamin C 8.8mg 1.6mg 8%
Vitamin B2 0.076mg 0.166mg 7%
Vitamin B3 0.036mg 1.044mg 6%
Vitamin B5 0.02mg 0.292mg 5%
Fiber 1.1g 4%
Calcium 20mg 54mg 3%
Calories 278kcal 333kcal 3%
Choline 10.2mg 2%
Selenium 2µg 1µg 2%
Vitamin E 0.12mg 1%
Net carbs 67.76g 31.84g N/A
Sugar 48.5g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.008mg 0.134mg 0%
Threonine 0.023mg 0.492mg 0%
Isoleucine 0.017mg 0.567mg 0%
Leucine 0.037mg 0.944mg 0%
Lysine 0.03mg 0.856mg 0%
Methionine 0.001mg 0.187mg 0%
Phenylalanine 0.021mg 0.707mg 0%
Valine 0.021mg 0.562mg 0%
Histidine 0.014mg 0.364mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 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 CarbsCarbs +116.3%
Contains more ProteinProtein +3497.3%
Contains more FatsFats +25328.6%
Contains more WaterWater +13.6%
Contains more OtherOther +956.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 79%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 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 -99.6%
Contains more Mono. FatMonounsaturated fat +26665.8%
Contains more Poly. FatPolyunsaturated fat +∞%

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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. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.