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  6. Veggie burger vs. Falafel

Veggie burger vs. Falafel — In-Depth Nutrition Comparison

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A recap on the differences between veggie burgers and falafel

  • Veggie burgers are higher in vitamin B1, vitamin B12, selenium, vitamin B3, vitamin B6, manganese, calcium, and folate, yet falafel is higher in iron.
  • Veggie burgers cover your daily vitamin B1 needs 209% more than falafel.
  • The amount of sodium in falafel is lower.
  • The glycemic index of falafel is lower.

Food varieties used in this article are Veggie burgers or soyburgers, unprepared and Falafel, home-prepared.

Infographic

Veggie burger vs Falafel infographic
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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 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
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 +151.9%
Contains more ManganeseManganese +37.6%
Contains more SeleniumSelenium +2160%
Contains more MagnesiumMagnesium +46.4%
Contains more PotassiumPotassium +75.7%
Contains more IronIron +41.9%
Contains more CopperCopper +29%
Contains more ZincZinc +19%
Contains less SodiumSodium -48.3%
~equal in Phosphorus ~192mg

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 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 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 +181.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1715.8%
Contains more Vitamin B2Vitamin B2 +47%
Contains more Vitamin B3Vitamin B3 +259.5%
Contains more Vitamin B6Vitamin B6 +142.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +33.3%
Contains more CholineCholine +∞%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.292mg

All nutrients comparison - raw data values

Nutrient Veggie burger Falafel DV% diff.
Vitamin B1 2.651mg 0.146mg 209%
Vitamin B12 2.01µg 0µg 84%
Selenium 22.6µg 1µg 39%
Monounsaturated fat 1.778g 10.171g 21%
Fiber 4.9g 20%
Fats 6.3g 17.8g 18%
Vitamin B3 3.753mg 1.044mg 17%
Polyunsaturated fat 2.023g 4.16g 14%
Vitamin B6 0.303mg 0.125mg 14%
Iron 2.41mg 3.42mg 13%
Sodium 569mg 294mg 12%
Manganese 0.951mg 0.691mg 11%
Folate 124µg 93µg 8%
Calories 177kcal 333kcal 8%
Calcium 136mg 54mg 8%
Potassium 333mg 585mg 7%
Carbs 14.27g 31.84g 6%
Magnesium 56mg 82mg 6%
Copper 0.2mg 0.258mg 6%
Vitamin B2 0.244mg 0.166mg 6%
Protein 15.7g 13.31g 5%
Saturated fat 1.44g 2.383g 4%
Choline 19.4mg 4%
Vitamin K 4.2µg 4%
Vitamin C 4.5mg 1.6mg 3%
Starch 5.78g 2%
Zinc 1.26mg 1.5mg 2%
Cholesterol 5mg 0mg 2%
Vitamin E 0.23mg 2%
Phosphorus 206mg 192mg 2%
Net carbs 9.37g 31.84g N/A
Sugar 1.07g N/A
Vitamin A 1µg 1µg 0%
Vitamin B5 0.289mg 0.292mg 0%
Tryptophan 0.162mg 0.134mg 0%
Threonine 0.605mg 0.492mg 0%
Isoleucine 0.78mg 0.567mg 0%
Leucine 1.399mg 0.944mg 0%
Lysine 1.004mg 0.856mg 0%
Methionine 0.291mg 0.187mg 0%
Phenylalanine 0.885mg 0.707mg 0%
Valine 0.89mg 0.562mg 0%
Histidine 0.465mg 0.364mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 0.081g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 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 ProteinProtein +18%
Contains more WaterWater +76.8%
Contains more FatsFats +182.5%
Contains more CarbsCarbs +123.1%
~equal in Other ~2.43g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 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 -39.6%
Contains more Mono. FatMonounsaturated fat +472%
Contains more Poly. FatPolyunsaturated fat +105.6%

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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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.