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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
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.
Rice
2
:
Contains less Sodium -99.7%
Contains more Selenium +650%
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%
Contains more Manganese +46.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Contains less Sodium -99.7%
Contains more Selenium +650%
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%
Contains more Manganese +46.4%

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.
Rice
6
:
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 Choline Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 2% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 6% 37% 39% 20% 18% 29% 70% 0% 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
1
:
Contains more Water +97.7%
Contains more Protein +394.8%
Contains more Fats +6257.1%
Contains more Carbs +13%
Contains more Other +478.6%
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 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 +97.7%
Contains more Protein +394.8%
Contains more Fats +6257.1%
Contains more Carbs +13%
Contains more Other +478.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
1
:
Contains less Saturated Fat -96.8%
Contains more Monounsaturated Fat +11458%
Contains more Polyunsaturated fat +5373.7%
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Contains less Saturated Fat -96.8%
Contains more Monounsaturated Fat +11458%
Contains more Polyunsaturated fat +5373.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Sugar 0.05g Falafel
Fiber 0.4g 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
Manganese 0.472mg 0.691mg Falafel
Selenium 7.5µg 1µg Rice
Vitamin A 0IU 13IU Falafel
Vitamin A RAE 0µg 1µg Falafel
Vitamin E 0.04mg Rice
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
Choline 2.1mg 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
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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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
12%
Rice
17%
Falafel
Minerals Daily Need Coverage Score
22%
Rice
60%
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

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. 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.