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  6. Brown rice vs. Falafel

Brown rice vs. Falafel — In-Depth Nutrition Comparison

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A recap on differences between Brown rice and Falafel

  • Brown rice is higher in Manganese, and Vitamin B3, yet Falafel is higher in Iron, Folate, Copper, Potassium, Phosphorus, and Magnesium.
  • Falafel covers your daily Iron needs 36% more than Brown rice.
  • Brown rice contains 2 times more Vitamin B3 than Falafel. While Brown rice contains 2.561mg of Vitamin B3, Falafel contains only 1.044mg.
  • The amount of Saturated Fat in Brown rice is lower.

Food varieties used in this article are Rice, brown, long-grain, cooked and Falafel, home-prepared.

Infographic

Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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 less SodiumSodium -98.6%
Contains more ManganeseManganese +41%
Contains more SeleniumSelenium +480%
Contains more MagnesiumMagnesium +110.3%
Contains more CalciumCalcium +1700%
Contains more PotassiumPotassium +580.2%
Contains more IronIron +510.7%
Contains more CopperCopper +143.4%
Contains more ZincZinc +111.3%
Contains more PhosphorusPhosphorus +86.4%

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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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% 0.78% 0% 0% 37% 38% 20% 18% 29% 0% 0% 70% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +21.9%
Contains more Vitamin B3Vitamin B3 +145.3%
Contains more Vitamin B5Vitamin B5 +30.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +140.6%
Contains more FolateFolate +933.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.125mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 WaterWater +103%
Contains more ProteinProtein +385.8%
Contains more FatsFats +1735.1%
Contains more CarbsCarbs +24.5%
Contains more OtherOther +452.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 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 less Sat. FatSaturated Fat -89.1%
Contains more Mono. FatMonounsaturated Fat +2656.4%
Contains more Poly. FatPolyunsaturated fat +1036.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brown rice Falafel
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brown rice Falafel Opinion
Calories 123kcal 333kcal Falafel
Protein 2.74g 13.31g Falafel
Fats 0.97g 17.8g Falafel
Vitamin C 0mg 1.6mg Falafel
Net carbs 23.98g 31.84g Falafel
Carbs 25.58g 31.84g Falafel
Magnesium 39mg 82mg Falafel
Calcium 3mg 54mg Falafel
Potassium 86mg 585mg Falafel
Iron 0.56mg 3.42mg Falafel
Sugar 0.24g Falafel
Fiber 1.6g Brown rice
Copper 0.106mg 0.258mg Falafel
Zinc 0.71mg 1.5mg Falafel
Starch 24.79g Brown rice
Phosphorus 103mg 192mg Falafel
Sodium 4mg 294mg Brown rice
Vitamin A 0IU 13IU Falafel
Vitamin A 0µg 1µg Falafel
Vitamin E 0.17mg Brown rice
Manganese 0.974mg 0.691mg Brown rice
Selenium 5.8µg 1µg Brown rice
Vitamin B1 0.178mg 0.146mg Brown rice
Vitamin B2 0.069mg 0.166mg Falafel
Vitamin B3 2.561mg 1.044mg Brown rice
Vitamin B5 0.38mg 0.292mg Brown rice
Vitamin B6 0.123mg 0.125mg Falafel
Vitamin K 0.2µg Brown rice
Folate 9µg 93µg Falafel
Choline 9.2mg Brown rice
Saturated Fat 0.26g 2.383g Brown rice
Monounsaturated Fat 0.369g 10.171g Falafel
Polyunsaturated fat 0.366g 4.16g Falafel
Tryptophan 0.033mg 0.134mg Falafel
Threonine 0.095mg 0.492mg Falafel
Isoleucine 0.109mg 0.567mg Falafel
Leucine 0.214mg 0.944mg Falafel
Lysine 0.099mg 0.856mg Falafel
Methionine 0.058mg 0.187mg Falafel
Phenylalanine 0.133mg 0.707mg Falafel
Valine 0.151mg 0.562mg Falafel
Histidine 0.066mg 0.364mg Falafel
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Falafel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
13%
Brown rice
17%
Falafel
Minerals Daily Need Coverage Score
32%
Brown rice
60%
Falafel

Comparison summary

Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 290mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 2.123g)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.