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  6. Chia seeds vs. Falafel

Chia seeds vs. Falafel — In-Depth Nutrition Comparison

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The main differences between chia seeds and falafel

  • Chia seeds are richer than falafel in selenium, phosphorus, manganese, copper, magnesium, calcium, iron, vitamin B3, vitamin B1, and zinc.
  • Daily need coverage for selenium for chia seeds is 99% higher.
  • Chia seeds contain 12 times more calcium than falafel. Chia seeds contain 631mg of calcium, while falafel contains 54mg.
  • Chia seeds have a lower glycemic index than falafel.

Food types used in this article are Seeds, chia seeds, dried and Falafel, home-prepared.

Infographic

Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
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 +308.5%
Contains more CalciumCalcium +1068.5%
Contains more IronIron +125.7%
Contains more CopperCopper +258.1%
Contains more ZincZinc +205.3%
Contains more PhosphorusPhosphorus +347.9%
Contains less SodiumSodium -94.6%
Contains more ManganeseManganese +294.1%
Contains more SeleniumSelenium +5420%
Contains more PotassiumPotassium +43.7%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +324.7%
Contains more Vitamin B3Vitamin B3 +745.8%
Contains more FolateFolate +89.8%
~equal in Vitamin C ~1.6mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.166mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Falafel DV% diff.
Fiber 34.4g 138%
Polyunsaturated fat 23.665g 4.16g 130%
Selenium 55.2µg 1µg 99%
Phosphorus 860mg 192mg 95%
Manganese 2.723mg 0.691mg 88%
Copper 0.924mg 0.258mg 74%
Magnesium 335mg 82mg 60%
Calcium 631mg 54mg 58%
Iron 7.72mg 3.42mg 54%
Vitamin B3 8.83mg 1.044mg 49%
Vitamin B1 0.62mg 0.146mg 40%
Zinc 4.58mg 1.5mg 28%
Fats 30.74g 17.8g 20%
Monounsaturated fat 2.309g 10.171g 20%
Sodium 16mg 294mg 12%
Folate 49µg 93µg 11%
Vitamin B6 0.125mg 10%
Calories 486kcal 333kcal 8%
Protein 16.54g 13.31g 6%
Vitamin B5 0.292mg 6%
Potassium 407mg 585mg 5%
Saturated fat 3.33g 2.383g 4%
Vitamin E 0.5mg 3%
Carbs 42.12g 31.84g 3%
Vitamin C 1.6mg 1.6mg 0%
Net carbs 7.72g 31.84g N/A
Vitamin A 1µg 0%
Vitamin B2 0.17mg 0.166mg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.134mg 0%
Threonine 0.709mg 0.492mg 0%
Isoleucine 0.801mg 0.567mg 0%
Leucine 1.371mg 0.944mg 0%
Lysine 0.97mg 0.856mg 0%
Methionine 0.588mg 0.187mg 0%
Phenylalanine 1.016mg 0.707mg 0%
Valine 0.95mg 0.562mg 0%
Histidine 0.531mg 0.364mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 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 ProteinProtein +24.3%
Contains more FatsFats +72.7%
Contains more CarbsCarbs +32.3%
Contains more OtherOther +97.5%
Contains more WaterWater +496.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 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 more Poly. FatPolyunsaturated fat +468.9%
Contains less Sat. FatSaturated fat -28.4%
Contains more Mono. FatMonounsaturated fat +340.5%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.