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  6. Falafel vs. Avocado

Falafel vs. Avocado — In-Depth Nutrition Comparison

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A recap on the differences between falafel and avocados

  • Falafel is higher in iron, manganese, phosphorus, magnesium, zinc, and copper, yet avocados are higher in vitamin B5, vitamin B6, and vitamin C.
  • Falafel covers your daily iron needs 36% more than avocados.
  • Falafel contains 42 times more sodium than avocados. While falafel contains 294mg of sodium, avocados contain only 7mg.

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

Infographic

Falafel vs Avocado 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 59% 16% 52% 128% 86% 41% 82% 38% 90% 5.5%
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%
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%
Contains less SodiumSodium -97.6%

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 5.3% 0% 0.33% 0% 37% 38% 20% 18% 29% 0% 0% 70%
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%
Contains more Vitamin B1Vitamin B1 +117.9%
Contains more Vitamin B2Vitamin B2 +27.7%
Contains more FolateFolate +14.8%
Contains more Vitamin CVitamin C +525%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin B3Vitamin B3 +66.5%
Contains more Vitamin B5Vitamin B5 +375.7%
Contains more Vitamin B6Vitamin B6 +105.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Falafel Avocado DV% diff.
Iron 3.42mg 0.55mg 36%
Fiber 6.7g 27%
Manganese 0.691mg 0.142mg 24%
Protein 13.31g 2g 23%
Vitamin B5 0.292mg 1.389mg 22%
Phosphorus 192mg 52mg 20%
Vitamin K 21µg 18%
Polyunsaturated fat 4.16g 1.816g 16%
Vitamin E 2.07mg 14%
Magnesium 82mg 29mg 13%
Sodium 294mg 7mg 12%
Vitamin B6 0.125mg 0.257mg 10%
Calories 333kcal 160kcal 9%
Vitamin C 1.6mg 10mg 9%
Carbs 31.84g 8.53g 8%
Copper 0.258mg 0.19mg 8%
Zinc 1.5mg 0.64mg 8%
Vitamin B1 0.146mg 0.067mg 7%
Fats 17.8g 14.66g 5%
Calcium 54mg 12mg 4%
Vitamin B3 1.044mg 1.738mg 4%
Potassium 585mg 485mg 3%
Vitamin B2 0.166mg 0.13mg 3%
Folate 93µg 81µg 3%
Choline 14.2mg 3%
Vitamin A 1µg 7µg 1%
Selenium 1µg 0.4µg 1%
Saturated fat 2.383g 2.126g 1%
Monounsaturated fat 10.171g 9.799g 1%
Protein per 100 calories 4g 1.3g N/A
Calories per 10 g protein 250kcal 800kcal N/A
Weight per 100 calories 30g 63g N/A
Unsaturated / Saturated Fat ratio 6 5.5 N/A
Net carbs 31.84g 1.83g N/A
Sugar 0.66g N/A
Starch 0.11g 0%
Tryptophan 0.134mg 0.025mg 0%
Threonine 0.492mg 0.073mg 0%
Isoleucine 0.567mg 0.084mg 0%
Leucine 0.944mg 0.143mg 0%
Lysine 0.856mg 0.132mg 0%
Methionine 0.187mg 0.038mg 0%
Phenylalanine 0.707mg 0.097mg 0%
Valine 0.562mg 0.107mg 0%
Histidine 0.364mg 0.049mg 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
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
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +565.5%
Contains more FatsFats +21.4%
Contains more CarbsCarbs +273.3%
Contains more OtherOther +53.8%
Contains more WaterWater +111.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 61% 25%
Saturated fat: Sat. Fat 2.383 g
Monounsaturated fat: Mono. Fat 10.171 g
Polyunsaturated fat: Poly. Fat 4.16 g
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains more Poly. FatPolyunsaturated fat +129.1%
Contains less Sat. FatSaturated fat -10.8%
~equal in Monounsaturated fat ~9.799g

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