Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Semolina
  5. Compare
  6. Semolina vs. Falafel

Semolina vs. Falafel — In-Depth Nutrition Comparison

Compare

The main differences between Semolina and Falafel

  • Semolina is richer in Selenium, Vitamin B6, Vitamin B3, and Manganese, yet Falafel is richer in Iron, Folate, Magnesium, and Potassium.
  • Daily need coverage for Selenium from Semolina is 34% higher.
  • Semolina contains 5 times more Vitamin B3 than Falafel. Semolina contains 5.048mg of Vitamin B3, while Falafel contains 1.044mg.
  • Semolina contains less Saturated Fat.

Food types used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Falafel, home-prepared.

Infographic

Semolina 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.
Semolina
Semolina
5
:
5
Falafel
Falafel
Contains more Calcium +31.5%
Contains less Sodium -99.3%
Contains more Copper +10.1%
Contains more Manganese +49.8%
Contains more Selenium +1890%
Contains more Iron +362.2%
Contains more Magnesium +203.7%
Contains more Phosphorus +25.5%
Contains more Potassium +236.2%
Contains more Zinc +47.1%
Equal in Copper - 0.258
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Falafel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Contains more Calcium +31.5%
Contains less Sodium -99.3%
Contains more Copper +10.1%
Contains more Manganese +49.8%
Contains more Selenium +1890%
Contains more Iron +362.2%
Contains more Magnesium +203.7%
Contains more Phosphorus +25.5%
Contains more Potassium +236.2%
Contains more Zinc +47.1%
Equal in Copper - 0.258

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.
Semolina
Semolina
6
:
4
Falafel
Falafel
Contains more Vitamin B1 +53.4%
Contains more Vitamin B3 +383.5%
Contains more Vitamin B5 +130.1%
Contains more Vitamin B6 +261.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +232%
Contains more Folate +1062.5%
Semolina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 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 B1 +53.4%
Contains more Vitamin B3 +383.5%
Contains more Vitamin B5 +130.1%
Contains more Vitamin B6 +261.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +232%
Contains more Folate +1062.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Semolina
Semolina
1
:
4
Falafel
Falafel
Contains more Carbs +154.1%
Contains more Protein +77.2%
Contains more Fats +1628.2%
Contains more Water +251.1%
Contains more Other +242.3%
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 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 Carbs +154.1%
Contains more Protein +77.2%
Contains more Fats +1628.2%
Contains more Water +251.1%
Contains more Other +242.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Semolina
Semolina
1
:
2
Falafel
Falafel
Contains less Saturated Fat -87.7%
Contains more Monounsaturated Fat +3842.2%
Contains more Polyunsaturated fat +1191.9%
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Falafel
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Contains less Saturated Fat -87.7%
Contains more Monounsaturated Fat +3842.2%
Contains more Polyunsaturated fat +1191.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Falafel Opinion
Net carbs 79.09g 31.84g Semolina
Protein 7.51g 13.31g Falafel
Fats 1.03g 17.8g Falafel
Carbs 80.89g 31.84g Semolina
Calories 374kcal 333kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g Falafel
Fiber 1.8g Semolina
Calcium 71mg 54mg Semolina
Iron 0.74mg 3.42mg Falafel
Magnesium 27mg 82mg Falafel
Phosphorus 153mg 192mg Falafel
Potassium 174mg 585mg Falafel
Sodium 2mg 294mg Semolina
Zinc 1.02mg 1.5mg Falafel
Copper 0.284mg 0.258mg Semolina
Manganese 1.035mg 0.691mg Semolina
Selenium 19.9µg 1µg Semolina
Vitamin A 0IU 13IU Falafel
Vitamin A RAE 1µg Falafel
Vitamin E 0.03mg Semolina
Vitamin C 0mg 1.6mg Falafel
Vitamin B1 0.224mg 0.146mg Semolina
Vitamin B2 0.05mg 0.166mg Falafel
Vitamin B3 5.048mg 1.044mg Semolina
Vitamin B5 0.672mg 0.292mg Semolina
Vitamin B6 0.452mg 0.125mg Semolina
Folate 8µg 93µg Falafel
Vitamin K 0.1µg Semolina
Tryptophan 0.103mg 0.134mg Falafel
Threonine 0.271mg 0.492mg Falafel
Isoleucine 0.339mg 0.567mg Falafel
Leucine 0.656mg 0.944mg Falafel
Lysine 0.215mg 0.856mg Falafel
Methionine 0.183mg 0.187mg Falafel
Phenylalanine 0.398mg 0.707mg Falafel
Valine 0.47mg 0.562mg Falafel
Histidine 0.185mg 0.364mg Falafel
Saturated Fat 0.294g 2.383g Semolina
Monounsaturated Fat 0.258g 10.171g Falafel
Polyunsaturated fat 0.322g 4.16g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Falafel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Semolina
Semolina vs Wild rice raw
Wild rice raw
Semolina
Semolina vs Wheat
Wheat
Semolina
Semolina vs Bulgur dry
Bulgur dry
Falafel
Falafel vs Chickpea raw
Chickpea raw
Falafel
Falafel vs Pita
Pita
Falafel
Falafel vs Hummus
Hummus

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
26%
Semolina
18%
Falafel
Minerals Daily Need Coverage Score
52%
Semolina
60%
Falafel

Comparison summary

Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 292mg)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 2.089g)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $2.6)
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0.33g)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 21)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.