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  6. Spaghetti vs. Falafel

Spaghetti vs. Falafel — In-Depth Nutrition Comparison

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How are spaghetti and falafel different?

  • Spaghetti is higher in selenium; however, falafel is richer in iron, fats, folate, phosphorus, protein, copper, manganese, potassium, and magnesium.
  • Daily need coverage for selenium for spaghetti is 46% higher.
  • Falafel has a lower glycemic index (33) than spaghetti (49).

Pasta, cooked, unenriched, without added salt and Falafel, home-prepared are the varieties used in this article.

Infographic

Spaghetti vs Falafel infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
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 -99.7%
Contains more SeleniumSelenium +2540%
Contains more MagnesiumMagnesium +355.6%
Contains more CalciumCalcium +671.4%
Contains more PotassiumPotassium +1229.5%
Contains more IronIron +584%
Contains more CopperCopper +158%
Contains more ZincZinc +194.1%
Contains more PhosphorusPhosphorus +231%
Contains more ManganeseManganese +114.6%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.2% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.3% 0% 0.33% 0% 37% 38% 20% 18% 29% 0% 0% 70%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +630%
Contains more Vitamin B2Vitamin B2 +730%
Contains more Vitamin B3Vitamin B3 +161%
Contains more Vitamin B5Vitamin B5 +160.7%
Contains more Vitamin B6Vitamin B6 +155.1%
Contains more FolateFolate +1228.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Spaghetti Falafel DV% diff.
Selenium 26.4µg 1µg 46%
Iron 0.5mg 3.42mg 37%
Fats 0.93g 17.8g 26%
Polyunsaturated fat 0.326g 4.16g 26%
Monounsaturated fat 0.131g 10.171g 25%
Folate 7µg 93µg 22%
Phosphorus 58mg 192mg 19%
Copper 0.1mg 0.258mg 18%
Potassium 44mg 585mg 16%
Manganese 0.322mg 0.691mg 16%
Protein 5.8g 13.31g 15%
Magnesium 18mg 82mg 15%
Sodium 1mg 294mg 13%
Starch 26.01g 11%
Vitamin B1 0.02mg 0.146mg 11%
Vitamin B2 0.02mg 0.166mg 11%
Saturated fat 0.176g 2.383g 10%
Calories 158kcal 333kcal 9%
Zinc 0.51mg 1.5mg 9%
Fiber 1.8g 7%
Vitamin B6 0.049mg 0.125mg 6%
Calcium 7mg 54mg 5%
Vitamin B3 0.4mg 1.044mg 4%
Vitamin B5 0.112mg 0.292mg 4%
Vitamin C 0mg 1.6mg 2%
Omega-3 (ALA) 0.024g 2%
Choline 6.4mg 1%
Protein per 100 calories 3.7g 4g N/A
Calories per 10 g protein 272kcal 250kcal N/A
Weight per 100 calories 63g 30g N/A
Unsaturated / Saturated Fat ratio 2.6 6 N/A
Net carbs 29.06g 31.84g N/A
Carbs 30.86g 31.84g 0%
Sugar 0.56g N/A
Vitamin A 0µg 1µg 0%
Vitamin E 0.06mg 0%
Tryptophan 0.083mg 0.134mg 0%
Threonine 0.206mg 0.492mg 0%
Isoleucine 0.228mg 0.567mg 0%
Leucine 0.44mg 0.944mg 0%
Lysine 0.133mg 0.856mg 0%
Methionine 0.065mg 0.187mg 0%
Phenylalanine 0.297mg 0.707mg 0%
Valine 0.262mg 0.562mg 0%
Histidine 0.132mg 0.364mg 0%
Fructose 0.03g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 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 +79.5%
Contains more ProteinProtein +129.5%
Contains more FatsFats +1814%
~equal in Carbs ~31.84g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 21% 52%
Saturated fat: Sat. Fat 0.176 g
Monounsaturated fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 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 less Sat. FatSaturated fat -92.6%
Contains more Mono. FatMonounsaturated fat +7664.1%
Contains more Poly. FatPolyunsaturated fat +1176.1%

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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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.