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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 RAE, Vitamin C, Folate, and Manganese, yet Falafel is higher in Phosphorus, Copper, Iron, and Zinc.
  • Spinach raw covers your daily Vitamin A RAE needs 52% 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.
Spinach raw
Spinach raw
3
:
6
Falafel
Falafel
Contains more Calcium +83.3%
Contains less Sodium -73.1%
Contains more Manganese +29.8%
Contains more Iron +26.2%
Contains more Phosphorus +291.8%
Contains more Zinc +183%
Contains more Copper +98.5%
Equal in Magnesium - 82
Equal in Potassium - 585
Equal in Selenium - 1
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Falafel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Contains more Calcium +83.3%
Contains less Sodium -73.1%
Contains more Manganese +29.8%
Contains more Iron +26.2%
Contains more Phosphorus +291.8%
Contains more Zinc +183%
Contains more Copper +98.5%
Equal in Magnesium - 82
Equal in Potassium - 585
Equal in Selenium - 1

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.
Spinach raw
Spinach raw
7
:
3
Falafel
Falafel
Contains more Vitamin A +72030.8%
Contains more Vitamin C +1656.3%
Contains more Vitamin B2 +13.9%
Contains more Vitamin B6 +56%
Contains more Folate +108.6%
Contains more Vitamin B1 +87.2%
Contains more Vitamin B3 +44.2%
Contains more Vitamin B5 +349.2%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
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 A +72030.8%
Contains more Vitamin C +1656.3%
Contains more Vitamin B2 +13.9%
Contains more Vitamin B6 +56%
Contains more Folate +108.6%
Contains more Vitamin B1 +87.2%
Contains more Vitamin B3 +44.2%
Contains more Vitamin B5 +349.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
4
Falafel
Falafel
Contains more Water +164%
Contains more Protein +365.4%
Contains more Fats +4464.1%
Contains more Carbs +777.1%
Contains more Other +41.3%
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 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 Water +164%
Contains more Protein +365.4%
Contains more Fats +4464.1%
Contains more Carbs +777.1%
Contains more Other +41.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
2
Falafel
Falafel
Contains less Saturated Fat -97.4%
Contains more Monounsaturated Fat +101610%
Contains more Polyunsaturated fat +2421.2%
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Falafel
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Contains less Saturated Fat -97.4%
Contains more Monounsaturated Fat +101610%
Contains more Polyunsaturated fat +2421.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach raw Falafel Opinion
Net carbs 1.43g 31.84g Falafel
Protein 2.86g 13.31g Falafel
Fats 0.39g 17.8g Falafel
Carbs 3.63g 31.84g Falafel
Calories 23kcal 333kcal Falafel
Fructose 0.15g Spinach raw
Sugar 0.42g Falafel
Fiber 2.2g Spinach raw
Calcium 99mg 54mg Spinach raw
Iron 2.71mg 3.42mg Falafel
Magnesium 79mg 82mg Falafel
Phosphorus 49mg 192mg Falafel
Potassium 558mg 585mg Falafel
Sodium 79mg 294mg Spinach raw
Zinc 0.53mg 1.5mg Falafel
Copper 0.13mg 0.258mg Falafel
Manganese 0.897mg 0.691mg Spinach raw
Selenium 1µg 1µg
Vitamin A 9377IU 13IU Spinach raw
Vitamin A RAE 469µg 1µg Spinach raw
Vitamin E 2.03mg Spinach raw
Vitamin C 28.1mg 1.6mg Spinach raw
Vitamin B1 0.078mg 0.146mg Falafel
Vitamin B2 0.189mg 0.166mg Spinach raw
Vitamin B3 0.724mg 1.044mg Falafel
Vitamin B5 0.065mg 0.292mg Falafel
Vitamin B6 0.195mg 0.125mg Spinach raw
Folate 194µg 93µg Spinach raw
Vitamin K 482.9µg Spinach raw
Tryptophan 0.039mg 0.134mg Falafel
Threonine 0.122mg 0.492mg Falafel
Isoleucine 0.147mg 0.567mg Falafel
Leucine 0.223mg 0.944mg Falafel
Lysine 0.174mg 0.856mg Falafel
Methionine 0.053mg 0.187mg Falafel
Phenylalanine 0.129mg 0.707mg Falafel
Valine 0.161mg 0.562mg Falafel
Histidine 0.064mg 0.364mg Falafel
Saturated Fat 0.063g 2.383g Spinach raw
Monounsaturated Fat 0.01g 10.171g Falafel
Polyunsaturated fat 0.165g 4.16g Falafel

Which food is preferable for your diet?

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

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
181%
Spinach raw
18%
Falafel
Minerals Daily Need Coverage Score
45%
Spinach raw
60%
Falafel

Comparison summary

Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 215mg)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 2.32g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 1)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $3.8)
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0.42g)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
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. 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.