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Pumpkin seed vs Falafel - In-Depth Nutrition Comparison

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Differences between Pumpkin seed and Falafel

  • Pumpkin seed has more Zinc, Copper, Magnesium, and Potassium, while Falafel has more Folate, Phosphorus, Vitamin B1, Vitamin B2, and Manganese.
  • Pumpkin seed's daily need coverage for Zinc is 80% higher.
  • Falafel contains 3 times less Magnesium than Pumpkin seed. Pumpkin seed contains 262mg of Magnesium, while Falafel contains 82mg.
  • The amount of Sodium in Pumpkin seed is lower.

The food types used in this comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Falafel, home-prepared.

Infographic

Pumpkin seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Potassium +57.1%
Contains more Magnesium +219.5%
Contains more Copper +167.4%
Contains more Zinc +586.7%
Contains less Sodium -93.9%
Contains more Phosphorus +108.7%
Equal in Iron - 3.42
Equal in Calcium - 54
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 129% 17% 52% 59% 86% 41% 83% 39%
Contains more Potassium +57.1%
Contains more Magnesium +219.5%
Contains more Copper +167.4%
Contains more Zinc +586.7%
Contains less Sodium -93.9%
Contains more Phosphorus +108.7%
Equal in Iron - 3.42
Equal in Calcium - 54

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +376.9%
Contains more Vitamin C +433.3%
Contains more Vitamin B1 +329.4%
Contains more Vitamin B2 +219.2%
Contains more Vitamin B3 +265%
Contains more Vitamin B5 +421.4%
Contains more Vitamin B6 +237.8%
Contains more Folate +933.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 1% 0% 0% 37% 39% 20% 18% 29% 0% 0% 70%
Contains more Vitamin A +376.9%
Contains more Vitamin C +433.3%
Contains more Vitamin B1 +329.4%
Contains more Vitamin B2 +219.2%
Contains more Vitamin B3 +265%
Contains more Vitamin B5 +421.4%
Contains more Vitamin B6 +237.8%
Contains more Folate +933.3%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
4
Pumpkin seed
18
Falafel
Mineral Summary Score
120
Pumpkin seed
63
Falafel

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
111%
Pumpkin seed
80%
Falafel
Carbohydrates
54%
Pumpkin seed
32%
Falafel
Fats
90%
Pumpkin seed
82%
Falafel

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin seed Falafel
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Falafel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 276mg)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $1.8)
Which food is lower in Saturated Fat?
Falafel
Falafel is lower in Saturated Fat (difference - 1.287g)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 33)
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)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Pumpkin seed Falafel Opinion
Calories 446 333 Pumpkin seed
Protein 18.55 13.31 Pumpkin seed
Fats 19.4 17.8 Pumpkin seed
Vitamin C 0.3 1.6 Falafel
Carbs 53.75 31.84 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 3.42 Falafel
Calcium 55 54 Pumpkin seed
Potassium 919 585 Pumpkin seed
Magnesium 262 82 Pumpkin seed
Sugar
Fiber 18.4 Pumpkin seed
Copper 0.69 0.258 Pumpkin seed
Zinc 10.3 1.5 Pumpkin seed
Starch
Phosphorus 92 192 Falafel
Sodium 18 294 Pumpkin seed
Vitamin A 62 13 Pumpkin seed
Vitamin E
Vitamin D 0 0
Vitamin B1 0.034 0.146 Falafel
Vitamin B2 0.052 0.166 Falafel
Vitamin B3 0.286 1.044 Falafel
Vitamin B5 0.056 0.292 Falafel
Vitamin B6 0.037 0.125 Falafel
Vitamin B12 0 0
Vitamin K
Folate 9 93 Falafel
Trans Fat 0 Pumpkin seed
Saturated Fat 3.67 2.383 Falafel
Monounsaturated Fat 6.032 10.171 Falafel
Polyunsaturated fat 8.844 4.16 Pumpkin seed
Tryptophan 0.326 0.134 Pumpkin seed
Threonine 0.683 0.492 Pumpkin seed
Isoleucine 0.956 0.567 Pumpkin seed
Leucine 1.572 0.944 Pumpkin seed
Lysine 1.386 0.856 Pumpkin seed
Methionine 0.417 0.187 Pumpkin seed
Phenylalanine 0.924 0.707 Pumpkin seed
Valine 1.491 0.562 Pumpkin seed
Histidine 0.515 0.364 Pumpkin seed
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.