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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
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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" 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 Copper +103.1%
Contains more Zinc +297.3%
Contains more Phosphorus +125.5%
Contains less Sodium -97.6%
Contains more Iron +74.5%
Contains more Calcium +157.1%
Contains more Potassium +37%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 129% 17% 52% 59% 86% 41% 83% 39%
Contains more Magnesium +115.9%
Contains more Copper +103.1%
Contains more Zinc +297.3%
Contains more Phosphorus +125.5%
Contains less Sodium -97.6%
Contains more Iron +74.5%
Contains more Calcium +157.1%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 17% 0% 29% 61% 127% 65% 91% 0% 5% 72%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 1% 0% 0% 37% 39% 20% 18% 29% 0% 0% 70%
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 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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.