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Lentil vs. Falafel — In-Depth Nutrition Comparison

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How are Lentil and Falafel different?

  • Lentil is richer in Folate, and Vitamin B5, while Falafel is higher in Magnesium, Manganese, Vitamin B2, Potassium, and Polyunsaturated fat.
  • Lentil covers your daily need of Folate 22% more than Falafel.
  • Lentil contains 2 times more Vitamin B5 than Falafel. Lentil contains 0.638mg of Vitamin B5, while Falafel contains 0.292mg.
  • Lentil is lower in Saturated Fat.

Lentils, mature seeds, cooked, boiled, without salt and Falafel, home-prepared types were used in this article.

Infographic

Lentil 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.
Lentil
2
:
Contains less Sodium -99.3%
Contains more Selenium +180%
Contains more Calcium +184.2%
Contains more Magnesium +127.8%
Contains more Potassium +58.5%
Contains more Zinc +18.1%
Contains more Manganese +39.9%
Equal in Iron - 3.42
Equal in Phosphorus - 192
Equal in Copper - 0.258
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Contains less Sodium -99.3%
Contains more Selenium +180%
Contains more Calcium +184.2%
Contains more Magnesium +127.8%
Contains more Potassium +58.5%
Contains more Zinc +18.1%
Contains more Manganese +39.9%
Equal in Iron - 3.42
Equal in Phosphorus - 192
Equal in Copper - 0.258

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.
Lentil
7
:
Contains more Vitamin B1 +15.8%
Contains more Vitamin B5 +118.5%
Contains more Vitamin B6 +42.4%
Contains more Folate +94.6%
Contains more Vitamin A +62.5%
Contains more Vitamin B2 +127.4%
Equal in Vitamin C - 1.6
Equal in Vitamin B3 - 1.044
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
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 +15.8%
Contains more Vitamin B5 +118.5%
Contains more Vitamin B6 +42.4%
Contains more Folate +94.6%
Contains more Vitamin A +62.5%
Contains more Vitamin B2 +127.4%
Equal in Vitamin C - 1.6
Equal in Vitamin B3 - 1.044

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
1
:
Contains more Water +101.2%
Contains more Protein +47.6%
Contains more Fats +4584.2%
Contains more Carbs +58.2%
Contains more Other +192.8%
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 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 Water +101.2%
Contains more Protein +47.6%
Contains more Fats +4584.2%
Contains more Carbs +58.2%
Contains more Other +192.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
1
:
Contains less Saturated Fat -97.8%
Contains more Monounsaturated Fat +15792.2%
Contains more Polyunsaturated fat +2277.1%
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Contains less Saturated Fat -97.8%
Contains more Monounsaturated Fat +15792.2%
Contains more Polyunsaturated fat +2277.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lentil Falafel Opinion
Net carbs 12.23g 31.84g Falafel
Protein 9.02g 13.31g Falafel
Fats 0.38g 17.8g Falafel
Carbs 20.13g 31.84g Falafel
Calories 116kcal 333kcal Falafel
Sugar 1.8g Falafel
Fiber 7.9g Lentil
Calcium 19mg 54mg Falafel
Iron 3.33mg 3.42mg Falafel
Magnesium 36mg 82mg Falafel
Phosphorus 180mg 192mg Falafel
Potassium 369mg 585mg Falafel
Sodium 2mg 294mg Lentil
Zinc 1.27mg 1.5mg Falafel
Copper 0.251mg 0.258mg Falafel
Manganese 0.494mg 0.691mg Falafel
Selenium 2.8µg 1µg Lentil
Vitamin A 8IU 13IU Falafel
Vitamin A RAE 0µg 1µg Falafel
Vitamin E 0.11mg Lentil
Vitamin C 1.5mg 1.6mg Falafel
Vitamin B1 0.169mg 0.146mg Lentil
Vitamin B2 0.073mg 0.166mg Falafel
Vitamin B3 1.06mg 1.044mg Lentil
Vitamin B5 0.638mg 0.292mg Lentil
Vitamin B6 0.178mg 0.125mg Lentil
Folate 181µg 93µg Lentil
Vitamin K 1.7µg Lentil
Tryptophan 0.081mg 0.134mg Falafel
Threonine 0.323mg 0.492mg Falafel
Isoleucine 0.39mg 0.567mg Falafel
Leucine 0.654mg 0.944mg Falafel
Lysine 0.63mg 0.856mg Falafel
Methionine 0.077mg 0.187mg Falafel
Phenylalanine 0.445mg 0.707mg Falafel
Valine 0.448mg 0.562mg Falafel
Histidine 0.254mg 0.364mg Falafel
Saturated Fat 0.053g 2.383g Lentil
Monounsaturated Fat 0.064g 10.171g Falafel
Polyunsaturated fat 0.175g 4.16g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Falafel
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
26%
Lentil
18%
Falafel
Minerals Daily Need Coverage Score
46%
Lentil
60%
Falafel

Comparison summary

Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 292mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 2.33g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 4)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $2.9)
Which food is richer in vitamins?
Lentil
Lentil is relatively richer in vitamins
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 1.8g)
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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.