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Wild rice vs Falafel - In-Depth Nutrition Comparison

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What are the main differences between Wild rice and Falafel?

  • Wild rice is richer in Zinc, Vitamin B3, Phosphorus, Copper, Manganese, Magnesium, Vitamin B6, and Vitamin B5, while Falafel is higher in Iron.
  • Wild rice's daily need coverage for Zinc is 41% higher.
  • Falafel has 6 times less Vitamin B3 than Wild rice. Wild rice has 6.733mg of Vitamin B3, while Falafel has 1.044mg.
  • Wild rice is lower in Sodium.

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

Infographic

Wild rice 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +115.9%
Contains more Phosphorus +125.5%
Contains less Sodium -97.6%
Contains more Zinc +297.3%
Contains more Copper +103.1%
Contains more Calcium +157.1%
Contains more Iron +74.5%
Contains more Potassium +37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 129% 59% 83% 52% 39% 41% 86%
Contains more Magnesium +115.9%
Contains more Phosphorus +125.5%
Contains less Sodium -97.6%
Contains more Zinc +297.3%
Contains more Copper +103.1%
Contains more Calcium +157.1%
Contains more Iron +74.5%
Contains more Potassium +37%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +46.2%
Contains more Vitamin B2 +57.8%
Contains more Vitamin B3 +544.9%
Contains more Vitamin B5 +267.8%
Contains more Vitamin B6 +212.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +27%
Equal in Folate - 93
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
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 +46.2%
Contains more Vitamin B2 +57.8%
Contains more Vitamin B3 +544.9%
Contains more Vitamin B5 +267.8%
Contains more Vitamin B6 +212.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +27%
Equal in Folate - 93

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wild rice Falafel
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wild rice Falafel Opinion
Net carbs 68.7g 31.84g Wild rice
Protein 14.73g 13.31g Wild rice
Fats 1.08g 17.8g Falafel
Carbs 74.9g 31.84g Wild rice
Calories 357kcal 333kcal Wild rice
Starch g g
Fructose g g
Sugar 2.5g g Falafel
Fiber 6.2g g Wild rice
Calcium 21mg 54mg Falafel
Iron 1.96mg 3.42mg Falafel
Magnesium 177mg 82mg Wild rice
Phosphorus 433mg 192mg Wild rice
Potassium 427mg 585mg Falafel
Sodium 7mg 294mg Wild rice
Zinc 5.96mg 1.5mg Wild rice
Copper 0.524mg 0.258mg Wild rice
Vitamin A 19IU 13IU Wild rice
Vitamin E 0.82mg mg Wild rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 1.6mg Falafel
Vitamin B1 0.115mg 0.146mg Falafel
Vitamin B2 0.262mg 0.166mg Wild rice
Vitamin B3 6.733mg 1.044mg Wild rice
Vitamin B5 1.074mg 0.292mg Wild rice
Vitamin B6 0.391mg 0.125mg Wild rice
Folate 95µg 93µg Wild rice
Vitamin B12 0µg 0µg
Vitamin K 1.9µg µg Wild rice
Tryptophan 0.179mg 0.134mg Wild rice
Threonine 0.469mg 0.492mg Falafel
Isoleucine 0.618mg 0.567mg Wild rice
Leucine 1.018mg 0.944mg Wild rice
Lysine 0.629mg 0.856mg Falafel
Methionine 0.438mg 0.187mg Wild rice
Phenylalanine 0.721mg 0.707mg Wild rice
Valine 0.858mg 0.562mg Wild rice
Histidine 0.384mg 0.364mg Wild rice
Cholesterol 0mg 0mg
Trans Fat g 0g Wild rice
Saturated Fat 0.156g 2.383g Wild rice
Monounsaturated Fat 0.159g 10.171g Falafel
Polyunsaturated fat 0.676g 4.16g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Falafel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
39
Wild rice
18
Falafel
Mineral Summary Score
96
Wild rice
63
Falafel

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
88%
Wild rice
80%
Falafel
Carbohydrates
75%
Wild rice
32%
Falafel
Fats
5%
Wild rice
82%
Falafel

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 287mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 2.227g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $4)
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 24)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Wild rice - 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.