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  6. Sweet potato vs. Falafel

Sweet potato vs. Falafel — In-Depth Nutrition Comparison

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A recap on differences between sweet potato and falafel

  • Sweet potato is higher in vitamin A, yet falafel is higher in iron, phosphorus, folate, manganese, magnesium, copper, and zinc.
  • Sweet potato covers your daily vitamin A needs 283% more than falafel.
  • The amount of sodium in sweet potato is lower.
  • The glycemic index of falafel is lower.

Food varieties used in this article are Sweet potato, raw, unprepared and Falafel, home-prepared.

Infographic

Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
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 -81.3%
Contains more MagnesiumMagnesium +228%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +73.6%
Contains more IronIron +460.7%
Contains more CopperCopper +70.9%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +308.5%
Contains more ManganeseManganese +167.8%
Contains more SeleniumSelenium +66.7%

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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 +50%
Contains more Vitamin AVitamin A +70800%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +174%
Contains more Vitamin B6Vitamin B6 +67.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +87.2%
Contains more Vitamin B2Vitamin B2 +172.1%
Contains more Vitamin B3Vitamin B3 +87.4%
Contains more FolateFolate +745.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Falafel DV% diff.
Vitamin A 709µg 1µg 79%
Iron 0.61mg 3.42mg 35%
Polyunsaturated fat 0.014g 4.16g 28%
Fats 0.05g 17.8g 27%
Monounsaturated fat 0.001g 10.171g 25%
Protein 1.57g 13.31g 23%
Folate 11µg 93µg 21%
Phosphorus 47mg 192mg 21%
Manganese 0.258mg 0.691mg 19%
Magnesium 25mg 82mg 14%
Copper 0.151mg 0.258mg 12%
Calories 86kcal 333kcal 12%
Fiber 3g 12%
Zinc 0.3mg 1.5mg 11%
Saturated fat 0.018g 2.383g 11%
Vitamin B5 0.8mg 0.292mg 10%
Sodium 55mg 294mg 10%
Vitamin B2 0.061mg 0.166mg 8%
Potassium 337mg 585mg 7%
Vitamin B6 0.209mg 0.125mg 6%
Vitamin B1 0.078mg 0.146mg 6%
Starch 12.65g 5%
Carbs 20.12g 31.84g 4%
Vitamin B3 0.557mg 1.044mg 3%
Vitamin E 0.26mg 2%
Vitamin K 1.8µg 2%
Calcium 30mg 54mg 2%
Choline 12.3mg 2%
Selenium 0.6µg 1µg 1%
Vitamin C 2.4mg 1.6mg 1%
Fructose 0.7g 1%
Net carbs 17.12g 31.84g N/A
Sugar 4.18g N/A
Tryptophan 0.031mg 0.134mg 0%
Threonine 0.083mg 0.492mg 0%
Isoleucine 0.055mg 0.567mg 0%
Leucine 0.092mg 0.944mg 0%
Lysine 0.066mg 0.856mg 0%
Methionine 0.029mg 0.187mg 0%
Phenylalanine 0.089mg 0.707mg 0%
Valine 0.086mg 0.562mg 0%
Histidine 0.031mg 0.364mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 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 +123.2%
Contains more ProteinProtein +747.8%
Contains more FatsFats +35500%
Contains more CarbsCarbs +58.3%
Contains more OtherOther +148%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 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 -99.2%
Contains more Mono. FatMonounsaturated fat +1017000%
Contains more Poly. FatPolyunsaturated fat +29614.3%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.