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  6. Cereal vs. Falafel

Cereal vs. Falafel — In-Depth Nutrition Comparison

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What are the main differences between cereal and falafel?

  • Cereal is richer in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, vitamin A, zinc, and vitamin C, while falafel is higher in phosphorus.
  • Cereal's daily need coverage for vitamin B1 is 512% higher.
  • Falafel has 215 times less vitamin A than cereal. Cereal has 2792 IU of vitamin A, while falafel has 13 IU.
  • Falafel is lower in sodium.
  • Cereal has a higher glycemic index (69) than falafel (33).

We used Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Falafel, home-prepared types in this comparison.

Infographic

Cereal 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.
Cereal
Cereal
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
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 IronIron +895.9%
Contains more ZincZinc +406.7%
Contains more ManganeseManganese +14.3%
Contains more SeleniumSelenium +530%
Contains more MagnesiumMagnesium +331.6%
Contains more CalciumCalcium +440%
Contains more PotassiumPotassium +457.1%
Contains more CopperCopper +88.3%
Contains more PhosphorusPhosphorus +149.4%
Contains less SodiumSodium -63%

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.
Cereal
Cereal
7
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 128% 0% 271% 1.6% 1572% 893% 555% 14% 1381% 0% 0% 0%
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 +2306.3%
Contains more Vitamin AVitamin A +81300%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +4206.8%
Contains more Vitamin B2Vitamin B2 +2231.3%
Contains more Vitamin B3Vitamin B3 +2737.2%
Contains more Vitamin B6Vitamin B6 +4688.8%
Contains more Vitamin B5Vitamin B5 +29.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Cereal Falafel DV% diff.
Vitamin B1 6.288mg 0.146mg 512%
Vitamin B6 5.986mg 0.125mg 451%
Iron 34.06mg 3.42mg 383%
Vitamin B2 3.87mg 0.166mg 285%
Vitamin B3 29.62mg 1.044mg 179%
Vitamin A 814µg 1µg 90%
Zinc 7.6mg 1.5mg 55%
Vitamin C 38.5mg 1.6mg 41%
Fats 1.08g 17.8g 26%
Monounsaturated fat 0.204g 10.171g 25%
Polyunsaturated fat 0.354g 4.16g 25%
Folate 93µg 23%
Sodium 795mg 294mg 22%
Carbs 86.85g 31.84g 18%
Phosphorus 77mg 192mg 16%
Protein 6.06g 13.31g 15%
Magnesium 19mg 82mg 15%
Potassium 105mg 585mg 14%
Copper 0.137mg 0.258mg 13%
Selenium 6.3µg 1µg 10%
Saturated fat 0.26g 2.383g 10%
Fiber 1.4g 6%
Calcium 10mg 54mg 4%
Manganese 0.79mg 0.691mg 4%
Calories 378kcal 333kcal 2%
Vitamin E 0.08mg 1%
Vitamin B5 0.226mg 0.292mg 1%
Protein per 100 calories 1.6g 4g N/A
Calories per 10 g protein 624kcal 250kcal N/A
Weight per 100 calories 26g 30g N/A
Unsaturated / Saturated Fat ratio 2.1 6 N/A
Net carbs 85.45g 31.84g N/A
Sugar 10.35g N/A
Tryptophan 0.066mg 0.134mg 0%
Threonine 0.241mg 0.492mg 0%
Isoleucine 0.26mg 0.567mg 0%
Leucine 0.767mg 0.944mg 0%
Lysine 0.113mg 0.856mg 0%
Methionine 0.13mg 0.187mg 0%
Phenylalanine 0.365mg 0.707mg 0%
Valine 0.344mg 0.562mg 0%
Histidine 0.162mg 0.364mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
Cereal
1
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 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 +172.8%
Contains more ProteinProtein +119.6%
Contains more FatsFats +1548.1%
Contains more WaterWater +815.9%
~equal in Other ~2.43g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
Cereal
1
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 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 -89.1%
Contains more Mono. FatMonounsaturated fat +4885.8%
Contains more Poly. FatPolyunsaturated fat +1075.1%

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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. 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.