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  6. Peanut butter vs. Falafel

Peanut butter vs. Falafel — In-Depth Nutrition Comparison

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What are the main differences between peanut butter and falafel?

  • Peanut butter is richer in vitamin B3, manganese, vitamin B6, magnesium, phosphorus, copper, and vitamin B5, while falafel is higher in iron.
  • Peanut butter's daily need coverage for vitamin B3 is 75% higher.
  • Falafel has 4 times less saturated fat than peanut butter. Peanut butter has 10.325g of saturated fat, while falafel has 2.383g.
  • Falafel has a higher glycemic index (33) than peanut butter (14).

We used Peanut butter, smooth style, without salt and Falafel, home-prepared types in this comparison.

Infographic

Peanut butter 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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
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 more MagnesiumMagnesium +104.9%
Contains more CopperCopper +63.6%
Contains more ZincZinc +67.3%
Contains more PhosphorusPhosphorus +74.5%
Contains less SodiumSodium -94.2%
Contains more ManganeseManganese +141%
Contains more SeleniumSelenium +310%
Contains more CalciumCalcium +10.2%
Contains more IronIron +96.6%
~equal in Potassium ~585mg

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% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
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 B2Vitamin B2 +15.7%
Contains more Vitamin B3Vitamin B3 +1155.9%
Contains more Vitamin B5Vitamin B5 +289.4%
Contains more Vitamin B6Vitamin B6 +252.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.146mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~93µg

All nutrients comparison - raw data values

Nutrient Peanut butter Falafel DV% diff.
Vitamin B3 13.112mg 1.044mg 75%
Vitamin E 9.1mg 61%
Polyunsaturated fat 12.535g 4.16g 56%
Fats 51.36g 17.8g 52%
Manganese 1.665mg 0.691mg 42%
Monounsaturated fat 25.941g 10.171g 39%
Saturated fat 10.325g 2.383g 36%
Vitamin B6 0.441mg 0.125mg 24%
Iron 1.74mg 3.42mg 21%
Phosphorus 335mg 192mg 20%
Magnesium 168mg 82mg 20%
Fiber 5g 20%
Protein 22.21g 13.31g 18%
Copper 0.422mg 0.258mg 18%
Vitamin B5 1.137mg 0.292mg 17%
Calories 598kcal 333kcal 13%
Sodium 17mg 294mg 12%
Choline 63mg 11%
Zinc 2.51mg 1.5mg 9%
Selenium 4.1µg 1µg 6%
Carbs 22.31g 31.84g 3%
Folate 87µg 93µg 2%
Vitamin C 0mg 1.6mg 2%
Vitamin B2 0.192mg 0.166mg 2%
Potassium 558mg 585mg 1%
Calcium 49mg 54mg 1%
Starch 3.56g 1%
Net carbs 17.31g 31.84g N/A
Sugar 10.49g N/A
Vitamin A 0µg 1µg 0%
Vitamin B1 0.15mg 0.146mg 0%
Vitamin K 0.3µg 0%
Trans fat 0.075g 0g N/A
Tryptophan 0.231mg 0.134mg 0%
Threonine 0.525mg 0.492mg 0%
Isoleucine 0.616mg 0.567mg 0%
Leucine 1.546mg 0.944mg 0%
Lysine 0.681mg 0.856mg 0%
Methionine 0.265mg 0.187mg 0%
Phenylalanine 1.202mg 0.707mg 0%
Valine 0.782mg 0.562mg 0%
Histidine 0.557mg 0.364mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 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 ProteinProtein +66.9%
Contains more FatsFats +188.5%
Contains more OtherOther +18.9%
Contains more CarbsCarbs +42.7%
Contains more WaterWater +2714.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 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 +155%
Contains more Poly. FatPolyunsaturated fat +201.3%
Contains less Sat. FatSaturated fat -76.9%

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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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.