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Pea raw vs. Falafel — In-Depth Nutrition Comparison

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Important differences between pea raw and falafel

  • Pea raw has more vitamin C, vitamin A, and vitamin B1; however, falafel has more iron, manganese, phosphorus, magnesium, and potassium.
  • Pea raw's daily need coverage for vitamin C is 43% more.
  • Pea raw has 59 times more vitamin A than falafel. Pea raw has 765IU of vitamin A, while falafel has 13IU.
  • Pea raw is lower in saturated fat.
  • Pea raw has a higher glycemic index than falafel.

The food varieties used in the comparison are Peas, green, raw and Falafel, home-prepared.

Infographic

Pea raw 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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
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 -98.3%
Contains more SeleniumSelenium +80%
Contains more MagnesiumMagnesium +148.5%
Contains more CalciumCalcium +116%
Contains more PotassiumPotassium +139.8%
Contains more IronIron +132.7%
Contains more CopperCopper +46.6%
Contains more ZincZinc +21%
Contains more PhosphorusPhosphorus +77.8%
Contains more ManganeseManganese +68.5%

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
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 +2400%
Contains more Vitamin AVitamin A +3700%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +82.2%
Contains more Vitamin B3Vitamin B3 +100.2%
Contains more Vitamin B6Vitamin B6 +35.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +25.8%
Contains more Vitamin B5Vitamin B5 +180.8%
Contains more FolateFolate +43.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pea raw Falafel DV% diff.
Vitamin C 40mg 1.6mg 43%
Fats 0.4g 17.8g 27%
Polyunsaturated fat 0.187g 4.16g 26%
Monounsaturated fat 0.035g 10.171g 25%
Iron 1.47mg 3.42mg 24%
Fiber 5.7g 23%
Vitamin K 24.8µg 21%
Protein 5.42g 13.31g 16%
Calories 81kcal 333kcal 13%
Sodium 5mg 294mg 13%
Phosphorus 108mg 192mg 12%
Magnesium 33mg 82mg 12%
Manganese 0.41mg 0.691mg 12%
Saturated fat 0.071g 2.383g 11%
Vitamin B1 0.266mg 0.146mg 10%
Potassium 244mg 585mg 10%
Copper 0.176mg 0.258mg 9%
Folate 65µg 93µg 7%
Vitamin B3 2.09mg 1.044mg 7%
Carbs 14.45g 31.84g 6%
Choline 28.4mg 5%
Vitamin A 38µg 1µg 4%
Vitamin B5 0.104mg 0.292mg 4%
Calcium 25mg 54mg 3%
Vitamin B2 0.132mg 0.166mg 3%
Vitamin B6 0.169mg 0.125mg 3%
Zinc 1.24mg 1.5mg 2%
Selenium 1.8µg 1µg 1%
Vitamin E 0.13mg 1%
Net carbs 8.75g 31.84g N/A
Sugar 5.67g N/A
Tryptophan 0.037mg 0.134mg 0%
Threonine 0.203mg 0.492mg 0%
Isoleucine 0.195mg 0.567mg 0%
Leucine 0.323mg 0.944mg 0%
Lysine 0.317mg 0.856mg 0%
Methionine 0.082mg 0.187mg 0%
Phenylalanine 0.2mg 0.707mg 0%
Valine 0.235mg 0.562mg 0%
Histidine 0.107mg 0.364mg 0%
Fructose 0.39g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 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 +127.8%
Contains more ProteinProtein +145.6%
Contains more FatsFats +4350%
Contains more CarbsCarbs +120.3%
Contains more OtherOther +179.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 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 -97%
Contains more Mono. FatMonounsaturated fat +28960%
Contains more Poly. FatPolyunsaturated fat +2124.6%

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.