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  6. Walnut vs. Falafel

Walnut vs. Falafel — In-Depth Nutrition Comparison

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Summary of differences between walnut and falafel

  • Falafel has less copper, manganese, vitamin B6, phosphorus, magnesium, vitamin B1, zinc, and selenium than walnut.
  • Walnut covers your daily need for copper, 148% more than falafel.
  • Walnut has 5 times more manganese than falafel. While walnut has 3.414mg of manganese, falafel has only 0.691mg.
  • Falafel has less saturated fat.
  • The glycemic index of falafel is higher.

These are the specific foods used in this comparison Nuts, walnuts, english and Falafel, home-prepared.

Infographic

Walnut 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.
Walnut
Walnut
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
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 MagnesiumMagnesium +92.7%
Contains more CalciumCalcium +81.5%
Contains more CopperCopper +514.7%
Contains more ZincZinc +106%
Contains more PhosphorusPhosphorus +80.2%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +394.1%
Contains more SeleniumSelenium +390%
Contains more PotassiumPotassium +32.7%
Contains more IronIron +17.5%

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.
Walnut
Walnut
5
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 4.3% 0% 0.33% 14% 85% 35% 21% 34% 124% 0% 6.8% 74%
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 B1Vitamin B1 +133.6%
Contains more Vitamin B5Vitamin B5 +95.2%
Contains more Vitamin B6Vitamin B6 +329.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +23.1%
Contains more Vitamin B2Vitamin B2 +10.7%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~1µg
~equal in Vitamin B3 ~1.044mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~93µg

All nutrients comparison - raw data values

Nutrient Walnut Falafel DV% diff.
Polyunsaturated fat 47.174g 4.16g 287%
Copper 1.586mg 0.258mg 148%
Manganese 3.414mg 0.691mg 118%
Fats 65.21g 17.8g 73%
Vitamin B6 0.537mg 0.125mg 32%
Fiber 6.7g 27%
Phosphorus 346mg 192mg 22%
Magnesium 158mg 82mg 18%
Saturated fat 6.126g 2.383g 17%
Calories 654kcal 333kcal 16%
Vitamin B1 0.341mg 0.146mg 16%
Zinc 3.09mg 1.5mg 14%
Sodium 2mg 294mg 13%
Selenium 4.9µg 1µg 7%
Choline 39.2mg 7%
Carbs 13.71g 31.84g 6%
Iron 2.91mg 3.42mg 6%
Vitamin B5 0.57mg 0.292mg 6%
Vitamin E 0.7mg 5%
Protein 15.23g 13.31g 4%
Calcium 98mg 54mg 4%
Potassium 441mg 585mg 4%
Monounsaturated fat 8.933g 10.171g 3%
Vitamin K 2.7µg 2%
Vitamin B2 0.15mg 0.166mg 1%
Vitamin B3 1.125mg 1.044mg 1%
Folate 98µg 93µg 1%
Protein per 100 calories 2.3g 4g N/A
Calories per 10 g protein 429kcal 250kcal N/A
Weight per 100 calories 15g 30g N/A
Unsaturated / Saturated Fat ratio 9.2 6 N/A
Vitamin C 1.3mg 1.6mg 0%
Net carbs 7.01g 31.84g N/A
Sugar 2.61g N/A
Starch 0.06g 0%
Vitamin A 1µg 1µg 0%
Tryptophan 0.17mg 0.134mg 0%
Threonine 0.596mg 0.492mg 0%
Isoleucine 0.625mg 0.567mg 0%
Leucine 1.17mg 0.944mg 0%
Lysine 0.424mg 0.856mg 0%
Methionine 0.236mg 0.187mg 0%
Phenylalanine 0.711mg 0.707mg 0%
Valine 0.753mg 0.562mg 0%
Histidine 0.391mg 0.364mg 0%
Fructose 0.09g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
2
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 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 +14.4%
Contains more FatsFats +266.3%
Contains more CarbsCarbs +132.2%
Contains more WaterWater +750.6%
Contains more OtherOther +36.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
1
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 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 more Poly. FatPolyunsaturated fat +1034%
Contains less Sat. FatSaturated fat -61.1%
Contains more Mono. FatMonounsaturated fat +13.9%

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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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.