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Pastry vs. Falafel — In-Depth Nutrition Comparison

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A recap on the differences between pastry and falafel

  • Pastry is higher in selenium, vitamin B1, vitamin B3, and vitamin B2, yet falafel is higher in phosphorus, copper, magnesium, potassium, and iron.
  • Pastry covers your daily selenium needs 42% more than falafel.
  • Pastry contains 4 times more saturated fat than falafel. While pastry contains 9.643g of saturated fat, falafel contains only 2.383g.
  • The glycemic index of falafel is lower.

Food varieties used in this article are Puff pastry, frozen, ready-to-bake and Falafel, home-prepared.

Infographic

Pastry 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.
Pastry
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.4% 96% 38% 14% 26% 32% 64% 132%
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 -15.3%
Contains more SeleniumSelenium +2320%
Contains more MagnesiumMagnesium +412.5%
Contains more CalciumCalcium +440%
Contains more PotassiumPotassium +859%
Contains more IronIron +33.6%
Contains more CopperCopper +126.3%
Contains more ZincZinc +183%
Contains more PhosphorusPhosphorus +220%
Contains more ManganeseManganese +41.6%

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.
Pastry
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 0% 0% 11% 0% 100% 65% 78% 0% 4.8% 0% 40% 59% 3.5%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +172.6%
Contains more Vitamin B2Vitamin B2 +70.5%
Contains more Vitamin B3Vitamin B3 +299.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +495.2%
Contains more FolateFolate +19.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pastry Falafel DV% diff.
Selenium 24.2µg 1µg 42%
Saturated fat 9.643g 2.383g 33%
Fats 38.1g 17.8g 31%
Monounsaturated fat 21.597g 10.171g 29%
Vitamin B1 0.398mg 0.146mg 21%
Vitamin B3 4.168mg 1.044mg 20%
Phosphorus 60mg 192mg 19%
Copper 0.114mg 0.258mg 16%
Magnesium 16mg 82mg 16%
Potassium 61mg 585mg 15%
Vitamin K 16.1µg 13%
Protein 7.3g 13.31g 12%
Calories 551kcal 333kcal 11%
Iron 2.56mg 3.42mg 11%
Zinc 0.53mg 1.5mg 9%
Manganese 0.488mg 0.691mg 9%
Vitamin B2 0.283mg 0.166mg 9%
Vitamin B6 0.021mg 0.125mg 8%
Vitamin B5 0mg 0.292mg 6%
Fiber 1.5g 6%
Polyunsaturated fat 4.894g 4.16g 5%
Carbs 45.1g 31.84g 4%
Folate 78µg 93µg 4%
Calcium 10mg 54mg 4%
Vitamin E 0.54mg 4%
Vitamin C 0mg 1.6mg 2%
Sodium 249mg 294mg 2%
Choline 6.4mg 1%
Net carbs 43.6g 31.84g N/A
Sugar 0.74g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.085mg 0.134mg 0%
Threonine 0.196mg 0.492mg 0%
Isoleucine 0.272mg 0.567mg 0%
Leucine 0.508mg 0.944mg 0%
Lysine 0.142mg 0.856mg 0%
Methionine 0.129mg 0.187mg 0%
Phenylalanine 0.362mg 0.707mg 0%
Valine 0.308mg 0.562mg 0%
Histidine 0.156mg 0.364mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pastry
2
7% 38% 45% 9%
Protein: 7.3 g
Fats: 38.1 g
Carbs: 45.1 g
Water: 8.5 g
Other: 1 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 +114%
Contains more CarbsCarbs +41.6%
Contains more ProteinProtein +82.3%
Contains more WaterWater +307.3%
Contains more OtherOther +143%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pastry
2
27% 60% 14%
Saturated fat: Sat. Fat 9.643 g
Monounsaturated fat: Mono. Fat 21.597 g
Polyunsaturated fat: Poly. Fat 4.894 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 +112.3%
Contains more Poly. FatPolyunsaturated fat +17.6%
Contains less Sat. FatSaturated fat -75.3%

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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. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/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.