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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
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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 less Sodium -98.6%
Contains more Iron +510.7%
Contains more Calcium +1700%
Contains more Potassium +580.2%
Contains more Magnesium +110.3%
Contains more Copper +143.4%
Contains more Zinc +111.3%
Contains more Phosphorus +86.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 1% 8% 28% 36% 20% 45% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 129% 17% 52% 59% 86% 41% 83% 39%
Contains less Sodium -98.6%
Contains more Iron +510.7%
Contains more Calcium +1700%
Contains more Potassium +580.2%
Contains more Magnesium +110.3%
Contains more Copper +143.4%
Contains more Zinc +111.3%
Contains more Phosphorus +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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +21.9%
Contains more Vitamin B3 +145.3%
Contains more Vitamin B5 +30.1%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +140.6%
Contains more Folate +933.3%
Equal in Vitamin B6 - 0.125
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 4% 0% 45% 16% 49% 23% 29% 0% 1% 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 B1 +21.9%
Contains more Vitamin B3 +145.3%
Contains more Vitamin B5 +30.1%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +140.6%
Contains more Folate +933.3%
Equal in Vitamin B6 - 0.125

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
14
Brown rice
18
Falafel
Mineral Summary Score
20
Brown rice
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
16%
Brown rice
80%
Falafel
Carbohydrates
26%
Brown rice
32%
Falafel
Fats
4%
Brown rice
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.
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

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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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.

All nutrients comparison - raw data values

Nutrient Brown rice Falafel Opinion
Calories 123 333 Falafel
Protein 2.74 13.31 Falafel
Fats 0.97 17.8 Falafel
Vitamin C 0 1.6 Falafel
Carbs 25.58 31.84 Falafel
Cholesterol 0 0
Vitamin D 0 0
Iron 0.56 3.42 Falafel
Calcium 3 54 Falafel
Potassium 86 585 Falafel
Magnesium 39 82 Falafel
Sugar 0.24 Falafel
Fiber 1.6 Brown rice
Copper 0.106 0.258 Falafel
Zinc 0.71 1.5 Falafel
Starch 24.79 Brown rice
Phosphorus 103 192 Falafel
Sodium 4 294 Brown rice
Vitamin A 0 13 Falafel
Vitamin E 0.17 Brown rice
Vitamin D 0 0
Vitamin B1 0.178 0.146 Brown rice
Vitamin B2 0.069 0.166 Falafel
Vitamin B3 2.561 1.044 Brown rice
Vitamin B5 0.38 0.292 Brown rice
Vitamin B6 0.123 0.125 Falafel
Vitamin B12 0 0
Vitamin K 0.2 Brown rice
Folate 9 93 Falafel
Trans Fat 0 0
Saturated Fat 0.26 2.383 Brown rice
Monounsaturated Fat 0.369 10.171 Falafel
Polyunsaturated fat 0.366 4.16 Falafel
Tryptophan 0.033 0.134 Falafel
Threonine 0.095 0.492 Falafel
Isoleucine 0.109 0.567 Falafel
Leucine 0.214 0.944 Falafel
Lysine 0.099 0.856 Falafel
Methionine 0.058 0.187 Falafel
Phenylalanine 0.133 0.707 Falafel
Valine 0.151 0.562 Falafel
Histidine 0.066 0.364 Falafel
Fructose 0 Brown rice

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. 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.