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  6. Flax seeds vs. Falafel

Flax seeds vs. Falafel — In-Depth Nutrition Comparison

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How are Flax seeds and Falafel different?

  • Flax seeds are higher than Falafel in Vitamin B1, Copper, Manganese, Magnesium, Phosphorus, Selenium, Iron, Vitamin B6, Zinc, and Calcium.
  • Flax seeds covers your daily need of Vitamin B1 125% more than Falafel.
  • Flax seeds contain 25 times more Selenium than Falafel. Flax seeds contain 25.4µg of Selenium, while Falafel contains 1µg.

Seeds, flaxseed and Falafel, home-prepared types were used in this article.

Infographic

Flax 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 +378%
Contains more CalciumCalcium +372.2%
Contains more PotassiumPotassium +39%
Contains more IronIron +67.5%
Contains more CopperCopper +372.9%
Contains more ZincZinc +189.3%
Contains more PhosphorusPhosphorus +234.4%
Contains less SodiumSodium -89.8%
Contains more ManganeseManganese +259.2%
Contains more SeleniumSelenium +2440%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1026%
Contains more Vitamin B3Vitamin B3 +195%
Contains more Vitamin B5Vitamin B5 +237.3%
Contains more Vitamin B6Vitamin B6 +278.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +166.7%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.166mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~93µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 +37.4%
Contains more FatsFats +136.9%
Contains more OtherOther +52.7%
Contains more CarbsCarbs +10.2%
Contains more WaterWater +397.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 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 +590.6%
Contains less Sat. FatSaturated Fat -34.9%
Contains more Mono. FatMonounsaturated Fat +35.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax seeds Falafel Opinion
Calories 534kcal 333kcal Flax seeds
Protein 18.29g 13.31g Flax seeds
Fats 42.16g 17.8g Flax seeds
Vitamin C 0.6mg 1.6mg Falafel
Net carbs 1.58g 31.84g Falafel
Carbs 28.88g 31.84g Falafel
Magnesium 392mg 82mg Flax seeds
Calcium 255mg 54mg Flax seeds
Potassium 813mg 585mg Flax seeds
Iron 5.73mg 3.42mg Flax seeds
Sugar 1.55g Falafel
Fiber 27.3g Flax seeds
Copper 1.22mg 0.258mg Flax seeds
Zinc 4.34mg 1.5mg Flax seeds
Phosphorus 642mg 192mg Flax seeds
Sodium 30mg 294mg Flax seeds
Vitamin A 0IU 13IU Falafel
Vitamin A 0µg 1µg Falafel
Vitamin E 0.31mg Flax seeds
Manganese 2.482mg 0.691mg Flax seeds
Selenium 25.4µg 1µg Flax seeds
Vitamin B1 1.644mg 0.146mg Flax seeds
Vitamin B2 0.161mg 0.166mg Falafel
Vitamin B3 3.08mg 1.044mg Flax seeds
Vitamin B5 0.985mg 0.292mg Flax seeds
Vitamin B6 0.473mg 0.125mg Flax seeds
Vitamin K 4.3µg Flax seeds
Folate 87µg 93µg Falafel
Choline 78.7mg Flax seeds
Saturated Fat 3.663g 2.383g Falafel
Monounsaturated Fat 7.527g 10.171g Falafel
Polyunsaturated fat 28.73g 4.16g Flax seeds
Tryptophan 0.297mg 0.134mg Flax seeds
Threonine 0.766mg 0.492mg Flax seeds
Isoleucine 0.896mg 0.567mg Flax seeds
Leucine 1.235mg 0.944mg Flax seeds
Lysine 0.862mg 0.856mg Flax seeds
Methionine 0.37mg 0.187mg Flax seeds
Phenylalanine 0.957mg 0.707mg Flax seeds
Valine 1.072mg 0.562mg Flax seeds
Histidine 0.472mg 0.364mg Flax seeds
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax 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
62%
Flax seeds
17%
Falafel
Minerals Daily Need Coverage Score
191%
Flax seeds
60%
Falafel

Comparison summary

Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 264mg)
Which food is cheaper?
Flax seeds
Flax seeds is cheaper (difference - $1)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated Fat?
Falafel
Falafel is lower in Saturated Fat (difference - 1.28g)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 33)
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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.