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  6. Wild rice raw vs. Falafel

Wild rice raw vs. Falafel — In-Depth Nutrition Comparison

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What are the main differences between wild rice raw and falafel?

  • Wild rice raw is richer in zinc, vitamin B3, phosphorus, copper, manganese, magnesium, vitamin B6, and vitamin B5, while falafel is higher in iron.
  • Wild rice raw's daily need coverage for zinc is 41% higher.
  • Falafel has 6 times less vitamin B3 than wild rice raw. Wild rice raw has 6.733mg of vitamin B3, while falafel has 1.044mg.
  • Wild rice raw is lower in sodium.
  • Wild rice raw has a higher glycemic index (57) than falafel (33).

We used Wild rice, raw and Falafel, home-prepared types in this comparison.

Infographic

Wild rice 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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 +115.9%
Contains more CopperCopper +103.1%
Contains more ZincZinc +297.3%
Contains more PhosphorusPhosphorus +125.5%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +92.3%
Contains more SeleniumSelenium +180%
Contains more CalciumCalcium +157.1%
Contains more PotassiumPotassium +37%
Contains more IronIron +74.5%

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.
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 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +57.8%
Contains more Vitamin B3Vitamin B3 +544.9%
Contains more Vitamin B5Vitamin B5 +267.8%
Contains more Vitamin B6Vitamin B6 +212.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +27%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~93µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Falafel DV% diff.
Zinc 5.96mg 1.5mg 41%
Vitamin B3 6.733mg 1.044mg 36%
Phosphorus 433mg 192mg 34%
Copper 0.524mg 0.258mg 30%
Manganese 1.329mg 0.691mg 28%
Fats 1.08g 17.8g 26%
Fiber 6.2g 25%
Monounsaturated fat 0.159g 10.171g 25%
Magnesium 177mg 82mg 23%
Polyunsaturated fat 0.676g 4.16g 23%
Vitamin B6 0.391mg 0.125mg 20%
Iron 1.96mg 3.42mg 18%
Vitamin B5 1.074mg 0.292mg 16%
Carbs 74.9g 31.84g 14%
Sodium 7mg 294mg 12%
Saturated fat 0.156g 2.383g 10%
Vitamin B2 0.262mg 0.166mg 7%
Choline 35mg 6%
Potassium 427mg 585mg 5%
Vitamin E 0.82mg 5%
Vitamin B1 0.115mg 0.146mg 3%
Protein 14.73g 13.31g 3%
Selenium 2.8µg 1µg 3%
Calcium 21mg 54mg 3%
Vitamin C 0mg 1.6mg 2%
Vitamin K 1.9µg 2%
Calories 357kcal 333kcal 1%
Folate 95µg 93µg 1%
Net carbs 68.7g 31.84g N/A
Sugar 2.5g N/A
Vitamin A 1µg 1µg 0%
Tryptophan 0.179mg 0.134mg 0%
Threonine 0.469mg 0.492mg 0%
Isoleucine 0.618mg 0.567mg 0%
Leucine 1.018mg 0.944mg 0%
Lysine 0.629mg 0.856mg 0%
Methionine 0.438mg 0.187mg 0%
Phenylalanine 0.721mg 0.707mg 0%
Valine 0.858mg 0.562mg 0%
Histidine 0.384mg 0.364mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 CarbsCarbs +135.2%
Contains more FatsFats +1548.1%
Contains more WaterWater +346.1%
Contains more OtherOther +58.8%
~equal in Protein ~13.31g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 -93.5%
Contains more Mono. FatMonounsaturated fat +6296.9%
Contains more Poly. FatPolyunsaturated fat +515.4%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.