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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 is richer than Falafel in Selenium, Phosphorus, Manganese, Copper, Magnesium, Calcium, Iron, Vitamin B3, Vitamin B1, and Zinc.
  • Daily need coverage for Selenium from Chia seeds is 99% higher.
  • Chia seeds contains 12 times more Calcium than Falafel. Chia seeds contains 631mg of Calcium, while Falafel contains 54mg.

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

Infographic

Chia seeds 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.
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% 3.2% 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% 0.78% 0% 0% 37% 38% 20% 18% 29% 0% 0% 70% 0%
Contains more Vitamin AVitamin A +315.4%
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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chia seeds Falafel
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Falafel Opinion
Calories 486kcal 333kcal Chia seeds
Protein 16.54g 13.31g Chia seeds
Fats 30.74g 17.8g Chia seeds
Vitamin C 1.6mg 1.6mg
Net carbs 7.72g 31.84g Falafel
Carbs 42.12g 31.84g Chia seeds
Magnesium 335mg 82mg Chia seeds
Calcium 631mg 54mg Chia seeds
Potassium 407mg 585mg Falafel
Iron 7.72mg 3.42mg Chia seeds
Fiber 34.4g Chia seeds
Copper 0.924mg 0.258mg Chia seeds
Zinc 4.58mg 1.5mg Chia seeds
Phosphorus 860mg 192mg Chia seeds
Sodium 16mg 294mg Chia seeds
Vitamin A 54IU 13IU Chia seeds
Vitamin A 1µg Falafel
Vitamin E 0.5mg Chia seeds
Manganese 2.723mg 0.691mg Chia seeds
Selenium 55.2µg 1µg Chia seeds
Vitamin B1 0.62mg 0.146mg Chia seeds
Vitamin B2 0.17mg 0.166mg Chia seeds
Vitamin B3 8.83mg 1.044mg Chia seeds
Vitamin B5 0.292mg Falafel
Vitamin B6 0.125mg Falafel
Folate 49µg 93µg Falafel
Trans Fat 0.14g 0g Falafel
Saturated Fat 3.33g 2.383g Falafel
Monounsaturated Fat 2.309g 10.171g Falafel
Polyunsaturated fat 23.665g 4.16g Chia seeds
Tryptophan 0.436mg 0.134mg Chia seeds
Threonine 0.709mg 0.492mg Chia seeds
Isoleucine 0.801mg 0.567mg Chia seeds
Leucine 1.371mg 0.944mg Chia seeds
Lysine 0.97mg 0.856mg Chia seeds
Methionine 0.588mg 0.187mg Chia seeds
Phenylalanine 1.016mg 0.707mg Chia seeds
Valine 0.95mg 0.562mg Chia seeds
Histidine 0.531mg 0.364mg Chia seeds
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Falafel
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Chia seeds
17%
Falafel
Minerals Daily Need Coverage Score
221%
Chia seeds
60%
Falafel

Comparison summary

Which food is lower in Saturated Fat?
Falafel
Falafel is lower in Saturated Fat (difference - 0.947g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 278mg)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 18)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $4)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. 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.