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  6. Spinach raw vs. Falafel

Spinach raw vs. Falafel — In-Depth Nutrition Comparison

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A recap on differences between spinach raw and falafel

  • Spinach raw is higher in vitamin A, vitamin C, folate, and manganese, yet falafel is higher in phosphorus, copper, iron, and zinc.
  • Spinach raw covers your daily vitamin A needs 187% more than falafel.
  • Spinach raw contains 18 times more vitamin C than falafel. While spinach raw contains 28.1mg of vitamin C, falafel contains only 1.6mg.
  • The amount of sodium in spinach raw is lower.

Food varieties used in this article are Spinach, raw and Falafel, home-prepared.

Infographic

Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
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 CalciumCalcium +83.3%
Contains less SodiumSodium -73.1%
Contains more ManganeseManganese +29.8%
Contains more IronIron +26.2%
Contains more CopperCopper +98.5%
Contains more ZincZinc +183%
Contains more PhosphorusPhosphorus +291.8%
~equal in Magnesium ~82mg
~equal in Potassium ~585mg
~equal in Selenium ~1µg

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
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 +1656.3%
Contains more Vitamin AVitamin A +46800%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +13.9%
Contains more Vitamin B6Vitamin B6 +56%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +108.6%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +87.2%
Contains more Vitamin B3Vitamin B3 +44.2%
Contains more Vitamin B5Vitamin B5 +349.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Falafel DV% diff.
Vitamin K 482.9µg 402%
Vitamin A 469µg 1µg 52%
Vitamin C 28.1mg 1.6mg 29%
Fats 0.39g 17.8g 27%
Polyunsaturated fat 0.165g 4.16g 27%
Monounsaturated fat 0.01g 10.171g 25%
Folate 194µg 93µg 25%
Protein 2.86g 13.31g 21%
Phosphorus 49mg 192mg 20%
Calories 23kcal 333kcal 16%
Vitamin E 2.03mg 14%
Copper 0.13mg 0.258mg 14%
Saturated fat 0.063g 2.383g 11%
Sodium 79mg 294mg 9%
Iron 2.71mg 3.42mg 9%
Zinc 0.53mg 1.5mg 9%
Fiber 2.2g 9%
Carbs 3.63g 31.84g 9%
Manganese 0.897mg 0.691mg 9%
Vitamin B1 0.078mg 0.146mg 6%
Vitamin B5 0.065mg 0.292mg 5%
Vitamin B6 0.195mg 0.125mg 5%
Calcium 99mg 54mg 5%
Choline 19.3mg 4%
Vitamin B2 0.189mg 0.166mg 2%
Vitamin B3 0.724mg 1.044mg 2%
Potassium 558mg 585mg 1%
Magnesium 79mg 82mg 1%
Net carbs 1.43g 31.84g N/A
Sugar 0.42g N/A
Selenium 1µg 1µg 0%
Tryptophan 0.039mg 0.134mg 0%
Threonine 0.122mg 0.492mg 0%
Isoleucine 0.147mg 0.567mg 0%
Leucine 0.223mg 0.944mg 0%
Lysine 0.174mg 0.856mg 0%
Methionine 0.053mg 0.187mg 0%
Phenylalanine 0.129mg 0.707mg 0%
Valine 0.161mg 0.562mg 0%
Histidine 0.064mg 0.364mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 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 +164%
Contains more ProteinProtein +365.4%
Contains more FatsFats +4464.1%
Contains more CarbsCarbs +777.1%
Contains more OtherOther +41.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 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 -97.4%
Contains more Mono. FatMonounsaturated fat +101610%
Contains more Poly. FatPolyunsaturated fat +2421.2%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.