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Seaweed vs. Falafel — In-Depth Nutrition Comparison

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Summary of differences between seaweed and falafel

  • Seaweed has more folate, calcium, and magnesium; however, falafel is higher in phosphorus, manganese, potassium, copper, vitamin B6, and vitamin B1.
  • Seaweed covers your daily need for folate, 22% more than falafel.
  • Seaweed has 3 times more calcium than falafel. While seaweed has 168mg of calcium, falafel has only 54mg.
  • Seaweed has less saturated fat.

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

Infographic

Seaweed 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 59% 16% 52% 128% 86% 41% 82% 38% 90% 5.5%
Contains more MagnesiumMagnesium +47.6%
Contains more CalciumCalcium +211.1%
Contains less SodiumSodium -20.7%
Contains more PotassiumPotassium +557.3%
Contains more IronIron +20%
Contains more CopperCopper +98.5%
Contains more ZincZinc +22%
Contains more PhosphorusPhosphorus +357.1%
Contains more ManganeseManganese +245.5%
Contains more SeleniumSelenium +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.3% 0.33% 0% 0% 37% 38% 20% 18% 29% 0% 0% 70% 0%
Contains more Vitamin CVitamin C +87.5%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +119.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +93.5%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +192%
Contains more Vitamin B2Vitamin B2 +10.7%
Contains more Vitamin B3Vitamin B3 +122.1%
Contains more Vitamin B6Vitamin B6 +6150%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Seaweed Falafel DV% diff.
Vitamin K 66µg 55%
Fats 0.56g 17.8g 27%
Polyunsaturated fat 0.047g 4.16g 27%
Monounsaturated fat 0.098g 10.171g 25%
Protein 1.68g 13.31g 23%
Folate 180µg 93µg 22%
Manganese 0.2mg 0.691mg 21%
Phosphorus 42mg 192mg 21%
Calories 43kcal 333kcal 15%
Potassium 89mg 585mg 15%
Copper 0.13mg 0.258mg 14%
Calcium 168mg 54mg 11%
Saturated fat 0.247g 2.383g 10%
Magnesium 121mg 82mg 9%
Vitamin B6 0.002mg 0.125mg 9%
Vitamin B1 0.05mg 0.146mg 8%
Carbs 9.57g 31.84g 7%
Iron 2.85mg 3.42mg 7%
Vitamin B5 0.642mg 0.292mg 7%
Vitamin E 0.87mg 6%
Fiber 1.3g 5%
Vitamin B3 0.47mg 1.044mg 4%
Sodium 233mg 294mg 3%
Vitamin C 3mg 1.6mg 2%
Zinc 1.23mg 1.5mg 2%
Choline 12.8mg 2%
Vitamin A 6µg 1µg 1%
Vitamin B2 0.15mg 0.166mg 1%
Selenium 0.7µg 1µg 1%
Net carbs 8.27g 31.84g N/A
Sugar 0.6g N/A
Tryptophan 0.048mg 0.134mg 0%
Threonine 0.055mg 0.492mg 0%
Isoleucine 0.076mg 0.567mg 0%
Leucine 0.083mg 0.944mg 0%
Lysine 0.082mg 0.856mg 0%
Methionine 0.025mg 0.187mg 0%
Phenylalanine 0.043mg 0.707mg 0%
Valine 0.072mg 0.562mg 0%
Histidine 0.024mg 0.364mg 0%
Omega-3 - EPA 0.004g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 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 WaterWater +135.6%
Contains more OtherOther +172%
Contains more ProteinProtein +692.3%
Contains more FatsFats +3078.6%
Contains more CarbsCarbs +232.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
14% 61% 25%
Saturated fat: Sat. Fat 2.383 g
Monounsaturated fat: Mono. Fat 10.171 g
Polyunsaturated fat: Poly. Fat 4.16 g
Contains less Sat. FatSaturated fat -89.6%
Contains more Mono. FatMonounsaturated fat +10278.6%
Contains more Poly. FatPolyunsaturated fat +8751.1%

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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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.