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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 Magnesium +219.5%
Contains more Potassium +57.1%
Contains less Sodium -93.9%
Contains more Zinc +586.7%
Contains more Copper +167.4%
Contains more Phosphorus +108.7%
Equal in Calcium - 54
Equal in Iron - 3.42
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 129% 59% 83% 52% 39% 41% 86%
Contains more Magnesium +219.5%
Contains more Potassium +57.1%
Contains less Sodium -93.9%
Contains more Zinc +586.7%
Contains more Copper +167.4%
Contains more Phosphorus +108.7%
Equal in Calcium - 54
Equal in Iron - 3.42

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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 6% 37% 39% 20% 18% 29% 70% 0% 0%
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%

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 Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Falafel Opinion
Net carbs 35.35g 31.84g Pumpkin seed
Protein 18.55g 13.31g Pumpkin seed
Fats 19.4g 17.8g Pumpkin seed
Carbs 53.75g 31.84g Pumpkin seed
Calories 446kcal 333kcal Pumpkin seed
Starch g g
Fructose g g
Sugar g g
Fiber 18.4g g Pumpkin seed
Calcium 55mg 54mg Pumpkin seed
Iron 3.31mg 3.42mg Falafel
Magnesium 262mg 82mg Pumpkin seed
Phosphorus 92mg 192mg Falafel
Potassium 919mg 585mg Pumpkin seed
Sodium 18mg 294mg Pumpkin seed
Zinc 10.3mg 1.5mg Pumpkin seed
Copper 0.69mg 0.258mg Pumpkin seed
Vitamin A 62IU 13IU Pumpkin seed
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.3mg 1.6mg Falafel
Vitamin B1 0.034mg 0.146mg Falafel
Vitamin B2 0.052mg 0.166mg Falafel
Vitamin B3 0.286mg 1.044mg Falafel
Vitamin B5 0.056mg 0.292mg Falafel
Vitamin B6 0.037mg 0.125mg Falafel
Folate 9µg 93µg Falafel
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.326mg 0.134mg Pumpkin seed
Threonine 0.683mg 0.492mg Pumpkin seed
Isoleucine 0.956mg 0.567mg Pumpkin seed
Leucine 1.572mg 0.944mg Pumpkin seed
Lysine 1.386mg 0.856mg Pumpkin seed
Methionine 0.417mg 0.187mg Pumpkin seed
Phenylalanine 0.924mg 0.707mg Pumpkin seed
Valine 1.491mg 0.562mg Pumpkin seed
Histidine 0.515mg 0.364mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat g 0g Pumpkin seed
Saturated Fat 3.67g 2.383g Falafel
Monounsaturated Fat 6.032g 10.171g Falafel
Polyunsaturated fat 8.844g 4.16g Pumpkin seed

Which food is preferable for your diet?

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

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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

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 Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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.