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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
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.
Contains less Sodium -98.6%
Contains more Manganese +41%
Contains more Selenium +480%
Contains more Calcium +1700%
Contains more Iron +510.7%
Contains more Magnesium +110.3%
Contains more Phosphorus +86.4%
Contains more Potassium +580.2%
Contains more Zinc +111.3%
Contains more Copper +143.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Contains less Sodium -98.6%
Contains more Manganese +41%
Contains more Selenium +480%
Contains more Calcium +1700%
Contains more Iron +510.7%
Contains more Magnesium +110.3%
Contains more Phosphorus +86.4%
Contains more Potassium +580.2%
Contains more Zinc +111.3%
Contains more Copper +143.4%

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.
:
Contains more Vitamin B1 +21.9%
Contains more Vitamin B3 +145.3%
Contains more Vitamin B5 +30.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +140.6%
Contains more Folate +933.3%
Equal in Vitamin B6 - 0.125
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
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 B1 +21.9%
Contains more Vitamin B3 +145.3%
Contains more Vitamin B5 +30.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +140.6%
Contains more Folate +933.3%
Equal in Vitamin B6 - 0.125

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +103%
Contains more Protein +385.8%
Contains more Fats +1735.1%
Contains more Carbs +24.5%
Contains more Other +452.3%
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 Water +103%
Contains more Protein +385.8%
Contains more Fats +1735.1%
Contains more Carbs +24.5%
Contains more Other +452.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -89.1%
Contains more Monounsaturated Fat +2656.4%
Contains more Polyunsaturated fat +1036.6%
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Contains less Saturated Fat -89.1%
Contains more Monounsaturated Fat +2656.4%
Contains more Polyunsaturated 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
Net carbs 23.98g 31.84g Falafel
Protein 2.74g 13.31g Falafel
Fats 0.97g 17.8g Falafel
Carbs 25.58g 31.84g Falafel
Calories 123kcal 333kcal Falafel
Starch 24.79g Brown rice
Sugar 0.24g Falafel
Fiber 1.6g Brown rice
Calcium 3mg 54mg Falafel
Iron 0.56mg 3.42mg Falafel
Magnesium 39mg 82mg Falafel
Phosphorus 103mg 192mg Falafel
Potassium 86mg 585mg Falafel
Sodium 4mg 294mg Brown rice
Zinc 0.71mg 1.5mg Falafel
Copper 0.106mg 0.258mg Falafel
Manganese 0.974mg 0.691mg Brown rice
Selenium 5.8µg 1µg Brown rice
Vitamin A 0IU 13IU Falafel
Vitamin A RAE 0µg 1µg Falafel
Vitamin E 0.17mg Brown rice
Vitamin C 0mg 1.6mg Falafel
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
Folate 9µg 93µg Falafel
Vitamin K 0.2µg Brown rice
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
Saturated Fat 0.26g 2.383g Brown rice
Monounsaturated Fat 0.369g 10.171g Falafel
Polyunsaturated fat 0.366g 4.16g Falafel
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Falafel
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
14%
Brown rice
18%
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.