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Avocado vs. Falafel — In-Depth Nutrition Comparison

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A recap on the differences between avocados and falafel

  • Avocados are higher in vitamin B5, vitamin B6, and vitamin C, yet falafel is higher in iron, manganese, phosphorus, magnesium, zinc, and copper.
  • Falafel covers your daily iron needs 36% more than avocados.
  • Avocados contain 6 times more vitamin C than falafel. While avocados contain 10mg of vitamin C, falafel contains only 1.6mg.
  • The amount of sodium in avocados is lower.

Food varieties used in this article are Avocados, raw, all commercial varieties and Falafel, home-prepared.

Infographic

Avocado 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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
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 less SodiumSodium -97.6%
Contains more MagnesiumMagnesium +182.8%
Contains more CalciumCalcium +350%
Contains more PotassiumPotassium +20.6%
Contains more IronIron +521.8%
Contains more CopperCopper +35.8%
Contains more ZincZinc +134.4%
Contains more PhosphorusPhosphorus +269.2%
Contains more ManganeseManganese +386.6%
Contains more SeleniumSelenium +150%

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 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 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
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 CVitamin C +525%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +66.5%
Contains more Vitamin B5Vitamin B5 +375.7%
Contains more Vitamin B6Vitamin B6 +105.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +117.9%
Contains more Vitamin B2Vitamin B2 +27.7%
Contains more FolateFolate +14.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Falafel DV% diff.
Iron 0.55mg 3.42mg 36%
Fiber 6.7g 27%
Manganese 0.142mg 0.691mg 24%
Protein 2g 13.31g 23%
Vitamin B5 1.389mg 0.292mg 22%
Phosphorus 52mg 192mg 20%
Vitamin K 21µg 18%
Polyunsaturated fat 1.816g 4.16g 16%
Vitamin E 2.07mg 14%
Magnesium 29mg 82mg 13%
Sodium 7mg 294mg 12%
Vitamin B6 0.257mg 0.125mg 10%
Calories 160kcal 333kcal 9%
Vitamin C 10mg 1.6mg 9%
Carbs 8.53g 31.84g 8%
Copper 0.19mg 0.258mg 8%
Zinc 0.64mg 1.5mg 8%
Vitamin B1 0.067mg 0.146mg 7%
Fats 14.66g 17.8g 5%
Calcium 12mg 54mg 4%
Vitamin B3 1.738mg 1.044mg 4%
Potassium 485mg 585mg 3%
Vitamin B2 0.13mg 0.166mg 3%
Folate 81µg 93µg 3%
Choline 14.2mg 3%
Vitamin A 7µg 1µg 1%
Selenium 0.4µg 1µg 1%
Saturated fat 2.126g 2.383g 1%
Monounsaturated fat 9.799g 10.171g 1%
Protein per 100 calories 1.3g 4g N/A
Calories per 10 g protein 800kcal 250kcal N/A
Weight per 100 calories 63g 30g N/A
Unsaturated / Saturated Fat ratio 5.5 6 N/A
Net carbs 1.83g 31.84g N/A
Sugar 0.66g N/A
Starch 0.11g 0%
Tryptophan 0.025mg 0.134mg 0%
Threonine 0.073mg 0.492mg 0%
Isoleucine 0.084mg 0.567mg 0%
Leucine 0.143mg 0.944mg 0%
Lysine 0.132mg 0.856mg 0%
Methionine 0.038mg 0.187mg 0%
Phenylalanine 0.097mg 0.707mg 0%
Valine 0.107mg 0.562mg 0%
Histidine 0.049mg 0.364mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 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 WaterWater +111.5%
Contains more ProteinProtein +565.5%
Contains more FatsFats +21.4%
Contains more CarbsCarbs +273.3%
Contains more OtherOther +53.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 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 -10.8%
Contains more Poly. FatPolyunsaturated fat +129.1%
~equal in Monounsaturated fat ~10.171g

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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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.