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Palm oil vs. Falafel — In-Depth Nutrition Comparison

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Summary of differences between palm oil and falafel

  • Palm oil has less iron, copper, phosphorus, folate, magnesium, potassium, zinc, and vitamin B2 than falafel.
  • Palm oil covers your daily need for saturated fat, 235% more than falafel.
  • Falafel has less saturated fat.
  • The glycemic index of falafel is higher.

These are the specific foods used in this comparison Oil, palm and Falafel, home-prepared.

Infographic

Palm oil 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 0% 0% 0% 0.38% 0% 0% 0% 0% 0% 0%
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 -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +34100%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%

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% 0% 319% 0% 0% 0% 0% 0% 0% 0% 20% 0% 0.16%
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 EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 FatsFats +461.8%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 39% 10%
Saturated fat: Sat. Fat 49.3 g
Monounsaturated fat: Mono. Fat 37 g
Polyunsaturated fat: Poly. Fat 9.3 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 more Mono. FatMonounsaturated fat +263.8%
Contains more Poly. FatPolyunsaturated fat +123.6%
Contains less Sat. FatSaturated fat -95.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Palm oil Falafel DV% diff.
Saturated fat 49.3g 2.383g 213%
Fats 100g 17.8g 126%
Vitamin E 15.94mg 106%
Monounsaturated fat 37g 10.171g 67%
Iron 0.01mg 3.42mg 43%
Polyunsaturated fat 9.3g 4.16g 34%
Manganese 0.691mg 30%
Copper 0mg 0.258mg 29%
Calories 884kcal 333kcal 28%
Phosphorus 0mg 192mg 27%
Protein 0g 13.31g 27%
Folate 0µg 93µg 23%
Magnesium 0mg 82mg 20%
Potassium 0mg 585mg 17%
Zinc 0mg 1.5mg 14%
Vitamin B2 0mg 0.166mg 13%
Sodium 0mg 294mg 13%
Vitamin B1 0mg 0.146mg 12%
Carbs 0g 31.84g 11%
Vitamin B6 0mg 0.125mg 10%
Vitamin B3 0mg 1.044mg 7%
Vitamin K 8µg 7%
Vitamin B5 0mg 0.292mg 6%
Calcium 0mg 54mg 5%
Selenium 0µg 1µg 2%
Vitamin C 0mg 1.6mg 2%
Net carbs 0g 31.84g N/A
Vitamin A 0µg 1µg 0%
Choline 0.3mg 0%
Tryptophan 0mg 0.134mg 0%
Threonine 0mg 0.492mg 0%
Isoleucine 0mg 0.567mg 0%
Leucine 0mg 0.944mg 0%
Lysine 0mg 0.856mg 0%
Methionine 0mg 0.187mg 0%
Phenylalanine 0mg 0.707mg 0%
Valine 0mg 0.562mg 0%
Histidine 0mg 0.364mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Palm oil Falafel
Low Calories diet ok
Low Fats diet ok
Low Carbs 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%
Palm oil
17%
Falafel
Minerals Daily Need Coverage Score
0%
Palm oil
60%
Falafel

Comparison summary

Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 294mg)
Which food is lower in glycemic index?
Palm oil
Palm oil is lower in glycemic index (difference - 33)
Which food is cheaper?
Palm oil
Palm oil is cheaper (difference - $2)
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Falafel
Falafel is lower in Saturated fat (difference - 46.917g)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
Which food is richer in vitamins?
Falafel
Falafel is relatively richer in vitamins
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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.