Quinoa vs. Falafel — In-Depth Nutrition Comparison
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A recap on the 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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% |
