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  6. Marinara sauce vs. Falafel

Marinara sauce vs. Falafel — In-Depth Nutrition Comparison

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The main differences between marinara sauce and falafel

  • Marinara sauce is richer in vitamin B3 and vitamin A, yet falafel is richer in iron, manganese, phosphorus, folate, copper, magnesium, and zinc.
  • Daily need coverage for iron for falafel is 33% higher.
  • Marinara sauce contains 50 times more vitamin A than falafel. Marinara sauce contains 650IU of vitamin A, while falafel contains 13IU.
  • Marinara sauce contains less sodium.

Food types used in this article are Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Falafel, home-prepared.

Infographic

Marinara sauce 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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
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 -89.8%
Contains more MagnesiumMagnesium +355.6%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +83.4%
Contains more IronIron +338.5%
Contains more CopperCopper +218.5%
Contains more ZincZinc +650%
Contains more PhosphorusPhosphorus +464.7%
Contains more ManganeseManganese +404.4%
~equal in Selenium ~1µg

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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
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 +25%
Contains more Vitamin AVitamin A +3200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +275.2%
Contains more Vitamin B6Vitamin B6 +38.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +508.3%
Contains more Vitamin B2Vitamin B2 +172.1%
Contains more FolateFolate +615.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marinara sauce Falafel DV% diff.
Iron 0.78mg 3.42mg 33%
Fats 1.48g 17.8g 25%
Monounsaturated fat 0.377g 10.171g 24%
Protein 1.41g 13.31g 24%
Manganese 0.137mg 0.691mg 24%
Polyunsaturated fat 0.508g 4.16g 24%
Phosphorus 34mg 192mg 23%
Folate 13µg 93µg 20%
Copper 0.081mg 0.258mg 20%
Vitamin B3 3.917mg 1.044mg 18%
Vitamin E 2.4mg 16%
Magnesium 18mg 82mg 15%
Calories 51kcal 333kcal 14%
Vitamin K 13.9µg 12%
Zinc 0.2mg 1.5mg 12%
Sodium 30mg 294mg 11%
Vitamin B1 0.024mg 0.146mg 10%
Saturated fat 0.17g 2.383g 10%
Vitamin B2 0.061mg 0.166mg 8%
Carbs 8.06g 31.84g 8%
Potassium 319mg 585mg 8%
Fiber 1.8g 7%
Vitamin B5 0.292mg 6%
Vitamin B6 0.173mg 0.125mg 4%
Vitamin A 33µg 1µg 4%
Calcium 27mg 54mg 3%
Choline 13.7mg 2%
Cholesterol 2mg 0mg 1%
Vitamin C 2mg 1.6mg 0%
Net carbs 6.26g 31.84g N/A
Sugar 5.5g N/A
Selenium 1.1µg 1µg 0%
Tryptophan 0.134mg 0%
Threonine 0.492mg 0%
Isoleucine 0.567mg 0%
Leucine 0.944mg 0%
Lysine 0.856mg 0%
Methionine 0.187mg 0%
Phenylalanine 0.707mg 0%
Valine 0.562mg 0%
Histidine 0.364mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 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 WaterWater +152.4%
Contains more ProteinProtein +844%
Contains more FatsFats +1102.7%
Contains more CarbsCarbs +295%
Contains more OtherOther +46.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 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 -92.9%
Contains more Mono. FatMonounsaturated fat +2597.9%
Contains more Poly. FatPolyunsaturated fat +718.9%

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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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.