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Rice vs Falafel - In-Depth Nutrition Comparison

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Summary of differences between Rice and Falafel

  • Rice has more Selenium, however Falafel is higher in Iron, Phosphorus, Copper, Magnesium, Potassium, Vitamin B2, and Manganese.
  • Falafel covers your daily need of Iron 28% more than Rice.
  • Rice has 8 times more Selenium than Falafel. While Rice has 7.5µg of Selenium, Falafel has only 1µg.
  • Rice has less Saturated Fat.

These are the specific foods used in this comparison Rice, white, long-grain, regular, enriched, cooked and Falafel, home-prepared.

Infographic

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
Rice
1
:
Contains less Sodium -99.7%
Contains more Calcium +440%
Contains more Iron +185%
Contains more Magnesium +583.3%
Contains more Phosphorus +346.5%
Contains more Potassium +1571.4%
Contains more Zinc +206.1%
Contains more Copper +273.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 45% 9% 19% 4% 1% 14% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 129% 59% 83% 52% 39% 41% 86%
Contains less Sodium -99.7%
Contains more Calcium +440%
Contains more Iron +185%
Contains more Magnesium +583.3%
Contains more Phosphorus +346.5%
Contains more Potassium +1571.4%
Contains more Zinc +206.1%
Contains more Copper +273.9%

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
Rice
5
:
Contains more Vitamin B1 +11.6%
Contains more Vitamin B3 +41.4%
Contains more Vitamin B5 +33.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1176.9%
Contains more Vitamin B6 +34.4%
Contains more Folate +60.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
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 +11.6%
Contains more Vitamin B3 +41.4%
Contains more Vitamin B5 +33.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1176.9%
Contains more Vitamin B6 +34.4%
Contains more Folate +60.3%

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.
Rice Falafel
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rice Falafel Opinion
Net carbs 27.77g 31.84g Falafel
Protein 2.69g 13.31g Falafel
Fats 0.28g 17.8g Falafel
Carbs 28.17g 31.84g Falafel
Calories 130kcal 333kcal Falafel
Starch g g
Fructose g g
Sugar 0.05g g Falafel
Fiber 0.4g g Rice
Calcium 10mg 54mg Falafel
Iron 1.2mg 3.42mg Falafel
Magnesium 12mg 82mg Falafel
Phosphorus 43mg 192mg Falafel
Potassium 35mg 585mg Falafel
Sodium 1mg 294mg Rice
Zinc 0.49mg 1.5mg Falafel
Copper 0.069mg 0.258mg Falafel
Vitamin A 0IU 13IU Falafel
Vitamin E 0.04mg mg Rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 1.6mg Falafel
Vitamin B1 0.163mg 0.146mg Rice
Vitamin B2 0.013mg 0.166mg Falafel
Vitamin B3 1.476mg 1.044mg Rice
Vitamin B5 0.39mg 0.292mg Rice
Vitamin B6 0.093mg 0.125mg Falafel
Folate 58µg 93µg Falafel
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Rice
Tryptophan 0.031mg 0.134mg Falafel
Threonine 0.096mg 0.492mg Falafel
Isoleucine 0.116mg 0.567mg Falafel
Leucine 0.222mg 0.944mg Falafel
Lysine 0.097mg 0.856mg Falafel
Methionine 0.063mg 0.187mg Falafel
Phenylalanine 0.144mg 0.707mg Falafel
Valine 0.164mg 0.562mg Falafel
Histidine 0.063mg 0.364mg Falafel
Cholesterol 0mg 0mg
Trans Fat g 0g Rice
Saturated Fat 0.077g 2.383g Rice
Monounsaturated Fat 0.088g 10.171g Falafel
Polyunsaturated fat 0.076g 4.16g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice Falafel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
13
Rice
18
Falafel
Mineral Summary Score
14
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%
Rice
80%
Falafel
Carbohydrates
28%
Rice
32%
Falafel
Fats
1%
Rice
82%
Falafel

Comparison summary

Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 293mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 2.306g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $3)
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
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

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.