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Smoothie vs. Falafel — In-Depth Nutrition Comparison

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A recap on differences between smoothie and falafel

  • Smoothie is higher in vitamin C, vitamin B12, and vitamin A, yet falafel is higher in iron and potassium.
  • Falafel covers your daily iron needs 41% more than smoothie.
  • The amount of sodium in smoothie is lower.
  • The glycemic index of falafel is lower.

Food varieties used in this article are Beverages, V8 SPLASH Smoothies, Strawberry Banana and Falafel, home-prepared.

Infographic

Smoothie 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 0% 12% 2.1% 5.6% 0% 0% 0% 3.8% 0% 0%
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 less SodiumSodium -90.1%
Contains more CalciumCalcium +31.7%
Contains more PotassiumPotassium +2337.5%
Contains more IronIron +2180%

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 82% 0% 0% 0% 0% 0% 15% 0% 19% 30% 0% 0% 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 CVitamin C +1431.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B3Vitamin B3 +27.9%
Contains more Vitamin B6Vitamin B6 +52.4%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 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 +160.8%
Contains more ProteinProtein +991%
Contains more FatsFats +∞%
Contains more CarbsCarbs +290.2%
Contains more OtherOther +614.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Smoothie Falafel DV% diff.
Iron 0.15mg 3.42mg 41%
Manganese 0.691mg 30%
Copper 0.258mg 29%
Polyunsaturated fat 4.16g 28%
Fats 0g 17.8g 27%
Phosphorus 192mg 27%
Vitamin C 24.5mg 1.6mg 25%
Monounsaturated fat 10.171g 25%
Protein 1.22g 13.31g 24%
Folate 93µg 23%
Magnesium 82mg 20%
Potassium 24mg 585mg 17%
Calories 37kcal 333kcal 15%
Zinc 1.5mg 14%
Vitamin B2 0.166mg 13%
Vitamin B1 0.146mg 12%
Sodium 29mg 294mg 12%
Saturated fat 0g 2.383g 11%
Vitamin B12 0.24µg 0µg 10%
Carbs 8.16g 31.84g 8%
Vitamin B5 0.292mg 6%
Vitamin B6 0.082mg 0.125mg 3%
Selenium 1µg 2%
Vitamin B3 0.816mg 1.044mg 1%
Calcium 41mg 54mg 1%
Net carbs 8.16g 31.84g N/A
Sugar 7.35g N/A
Vitamin A 1µg 0%
Tryptophan 0.134mg 0%
Threonine 0.492mg 0%
Isoleucine 0.567mg 0%
Leucine 0.944mg 0%
Lysine 0.856mg 0%
Methionine 0.187mg 0%
Phenylalanine 0.707mg 0%
Valine 0.562mg 0%
Histidine 0.364mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoothie 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
11%
Smoothie
17%
Falafel
Minerals Daily Need Coverage Score
2%
Smoothie
60%
Falafel

Comparison summary

Which food contains less Sodium?
Smoothie
Smoothie contains less Sodium (difference - 265mg)
Which food is lower in Saturated fat?
Smoothie
Smoothie is lower in Saturated fat (difference - 2.383g)
Which food is cheaper?
Smoothie
Smoothie is cheaper (difference - $4)
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 7.35g)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
Which food is richer in vitamins?
Falafel
Falafel is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/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.