Quinoa vs. Falafel — In-Depth Nutrition Comparison
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A recap on differences between quinoa and falafel
- Falafel is higher than quinoa in iron, folate, potassium, copper, and phosphorus.
- Falafel covers your daily iron needs 24% more than quinoa.
- The amount of saturated fat in quinoa is lower.
- The glycemic index of falafel is lower.
Food varieties used in this article are Quinoa, cooked and Falafel, home-prepared.
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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.
| Contains less SodiumSodium | -97.6% |
| Contains more SeleniumSelenium | +180% |
| Contains more MagnesiumMagnesium | +28.1% |
| Contains more CalciumCalcium | +217.6% |
| Contains more PotassiumPotassium | +240.1% |
| Contains more IronIron | +129.5% |
| Contains more CopperCopper | +34.4% |
| Contains more ZincZinc | +37.6% |
| Contains more PhosphorusPhosphorus | +26.3% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +36.4% |
| Contains more Vitamin B2Vitamin B2 | +50.9% |
| Contains more Vitamin B3Vitamin B3 | +153.4% |
| Contains more FolateFolate | +121.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +106.8% |
| Contains more ProteinProtein | +202.5% |
| Contains more FatsFats | +827.1% |
| Contains more CarbsCarbs | +49.5% |
| Contains more OtherOther | +215.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -90.3% |
| Contains more Mono. FatMonounsaturated fat | +1826.3% |
| Contains more Poly. FatPolyunsaturated fat | +285.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Iron | 1.49mg | 3.42mg | 24% |
| Fats | 1.92g | 17.8g | 24% |
| Monounsaturated fat | 0.528g | 10.171g | 24% |
| Polyunsaturated fat | 1.078g | 4.16g | 21% |
| Protein | 4.4g | 13.31g | 18% |
| Folate | 42µg | 93µg | 13% |
| Sodium | 7mg | 294mg | 12% |
| Potassium | 172mg | 585mg | 12% |
| Calories | 120kcal | 333kcal | 11% |
| Fiber | 2.8g | 11% | |
| Saturated fat | 0.231g | 2.383g | 10% |
| Copper | 0.192mg | 0.258mg | 7% |
| Starch | 17.63g | 7% | |
| Phosphorus | 152mg | 192mg | 6% |
| Vitamin B5 | 0.292mg | 6% | |
| Vitamin B3 | 0.412mg | 1.044mg | 4% |
| Zinc | 1.09mg | 1.5mg | 4% |
| Calcium | 17mg | 54mg | 4% |
| Choline | 23mg | 4% | |
| Vitamin E | 0.63mg | 4% | |
| Magnesium | 64mg | 82mg | 4% |
| Carbs | 21.3g | 31.84g | 4% |
| Vitamin B2 | 0.11mg | 0.166mg | 4% |
| Selenium | 2.8µg | 1µg | 3% |
| Vitamin B1 | 0.107mg | 0.146mg | 3% |
| Manganese | 0.631mg | 0.691mg | 3% |
| Vitamin C | 0mg | 1.6mg | 2% |
| Net carbs | 18.5g | 31.84g | N/A |
| Sugar | 0.87g | N/A | |
| Vitamin A | 0µg | 1µg | 0% |
| Vitamin B6 | 0.123mg | 0.125mg | 0% |
| Tryptophan | 0.052mg | 0.134mg | 0% |
| Threonine | 0.131mg | 0.492mg | 0% |
| Isoleucine | 0.157mg | 0.567mg | 0% |
| Leucine | 0.261mg | 0.944mg | 0% |
| Lysine | 0.239mg | 0.856mg | 0% |
| Methionine | 0.096mg | 0.187mg | 0% |
| Phenylalanine | 0.185mg | 0.707mg | 0% |
| Valine | 0.185mg | 0.562mg | 0% |
| Histidine | 0.127mg | 0.364mg | 0% |
| Omega-3 - DHA | 0.015g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
17%
Minerals Daily Need Coverage Score
38%
60%
Comparison summary
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 287mg)
Which food is lower in Saturated fat?
Quinoa is lower in Saturated fat (difference - 2.152g)
Which food is cheaper?
Quinoa is cheaper (difference - $4)
Which food is lower in Sugar?
Falafel is lower in Sugar (difference - 0.87g)
Which food is lower in glycemic index?
Falafel is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Falafel is relatively richer in minerals
Which food is richer in vitamins?
Falafel is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)