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  6. Rutabagas vs. Falafel

Rutabagas vs. Falafel — In-Depth Nutrition Comparison

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Summary of differences between Rutabagas and Falafel

  • Rutabagas have more Vitamin C, however, Falafel is higher in Iron, Copper, Manganese, Phosphorus, Folate, Magnesium, and Zinc.
  • Falafel covers your daily need of Iron 37% more than Rutabagas.
  • Rutabagas have 16 times more Vitamin C than Falafel. While Rutabagas have 25mg of Vitamin C, Falafel has only 1.6mg.
  • Rutabagas have less Sodium.

These are the specific foods used in this comparison Rutabagas, raw and Falafel, home-prepared.

Infographic

Rutabagas 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.
Rutabagas
Rutabagas
1
:
9
Falafel
Falafel
Contains less Sodium -95.9%
Contains more Calcium +25.6%
Contains more Iron +677.3%
Contains more Magnesium +310%
Contains more Phosphorus +262.3%
Contains more Potassium +91.8%
Contains more Zinc +525%
Contains more Copper +706.3%
Contains more Manganese +427.5%
Contains more Selenium +42.9%
Rutabagas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 17% 15% 23% 27% 2% 7% 11% 18% 4%
Falafel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Contains less Sodium -95.9%
Contains more Calcium +25.6%
Contains more Iron +677.3%
Contains more Magnesium +310%
Contains more Phosphorus +262.3%
Contains more Potassium +91.8%
Contains more Zinc +525%
Contains more Copper +706.3%
Contains more Manganese +427.5%
Contains more Selenium +42.9%

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.
Rutabagas
Rutabagas
3
:
7
Falafel
Falafel
Contains more Vitamin C +1462.5%
Contains more Vitamin A +550%
Contains more Vitamin B1 +62.2%
Contains more Vitamin B2 +315%
Contains more Vitamin B3 +49.1%
Contains more Vitamin B5 +82.5%
Contains more Vitamin B6 +25%
Contains more Folate +342.9%
Rutabagas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 0% 1%
Falafel
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 C +1462.5%
Contains more Vitamin A +550%
Contains more Vitamin B1 +62.2%
Contains more Vitamin B2 +315%
Contains more Vitamin B3 +49.1%
Contains more Vitamin B5 +82.5%
Contains more Vitamin B6 +25%
Contains more Folate +342.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rutabagas
Rutabagas
1
:
4
Falafel
Falafel
Contains more Water +158.3%
Contains more Protein +1132.4%
Contains more Fats +11025%
Contains more Carbs +269.4%
Contains more Other +242.3%
Rutabagas
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Falafel
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 +158.3%
Contains more Protein +1132.4%
Contains more Fats +11025%
Contains more Carbs +269.4%
Contains more Other +242.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rutabagas
Rutabagas
1
:
2
Falafel
Falafel
Contains less Saturated Fat -98.9%
Contains more Monounsaturated Fat +40584%
Contains more Polyunsaturated fat +4627.3%
Rutabagas
19% 18% 63%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.088 g
Falafel
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Contains less Saturated Fat -98.9%
Contains more Monounsaturated Fat +40584%
Contains more Polyunsaturated fat +4627.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rutabagas 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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rutabagas Falafel Opinion
Net carbs 6.32g 31.84g Falafel
Protein 1.08g 13.31g Falafel
Fats 0.16g 17.8g Falafel
Carbs 8.62g 31.84g Falafel
Calories 37kcal 333kcal Falafel
Starch 0.4g Rutabagas
Fructose 1.61g Rutabagas
Sugar 4.46g Falafel
Fiber 2.3g Rutabagas
Calcium 43mg 54mg Falafel
Iron 0.44mg 3.42mg Falafel
Magnesium 20mg 82mg Falafel
Phosphorus 53mg 192mg Falafel
Potassium 305mg 585mg Falafel
Sodium 12mg 294mg Rutabagas
Zinc 0.24mg 1.5mg Falafel
Copper 0.032mg 0.258mg Falafel
Manganese 0.131mg 0.691mg Falafel
Selenium 0.7µg 1µg Falafel
Vitamin A 2IU 13IU Falafel
Vitamin A RAE 0µg 1µg Falafel
Vitamin E 0.3mg Rutabagas
Vitamin C 25mg 1.6mg Rutabagas
Vitamin B1 0.09mg 0.146mg Falafel
Vitamin B2 0.04mg 0.166mg Falafel
Vitamin B3 0.7mg 1.044mg Falafel
Vitamin B5 0.16mg 0.292mg Falafel
Vitamin B6 0.1mg 0.125mg Falafel
Folate 21µg 93µg Falafel
Vitamin K 0.3µg Rutabagas
Tryptophan 0.134mg Falafel
Threonine 0.492mg Falafel
Isoleucine 0.567mg Falafel
Leucine 0.944mg Falafel
Lysine 0.856mg Falafel
Methionine 0.187mg Falafel
Phenylalanine 0.707mg Falafel
Valine 0.562mg Falafel
Histidine 0.364mg Falafel
Saturated Fat 0.027g 2.383g Rutabagas
Monounsaturated Fat 0.025g 10.171g Falafel
Polyunsaturated fat 0.088g 4.16g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rutabagas 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
15%
Rutabagas
18%
Falafel
Minerals Daily Need Coverage Score
13%
Rutabagas
60%
Falafel

Comparison summary

Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 282mg)
Which food is lower in Saturated Fat?
Rutabagas
Rutabagas is lower in Saturated Fat (difference - 2.356g)
Which food is cheaper?
Rutabagas
Rutabagas is cheaper (difference - $1.5)
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 4.46g)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
Which food is richer in vitamins?
Falafel
Falafel is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.