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  6. Falafel vs. Buckwheat

Falafel vs. Buckwheat — In-Depth Nutrition Comparison

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How are falafel and buckwheat different?

  • Falafel is higher than buckwheat in iron, folate, phosphorus, potassium, manganese, copper, vitamin B2, and vitamin B1.
  • Falafel covers your daily need for iron, 33% more than buckwheat.
  • Falafel contains 74 times more sodium than buckwheat. Falafel contains 294mg of sodium, while buckwheat contains 4mg.
  • Buckwheat has a higher glycemic index (51) than falafel (33).

Falafel, home-prepared and Buckwheat groats, roasted, cooked types were used in this article.

Infographic

Falafel vs Buckwheat 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.
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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more MagnesiumMagnesium +60.8%
Contains more CalciumCalcium +671.4%
Contains more PotassiumPotassium +564.8%
Contains more IronIron +327.5%
Contains more CopperCopper +76.7%
Contains more ZincZinc +145.9%
Contains more PhosphorusPhosphorus +174.3%
Contains more ManganeseManganese +71.5%
Contains less SodiumSodium -98.6%
Contains more SeleniumSelenium +120%

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 0% 0% 0% 1.8% 10% 9% 18% 22% 18% 0% 4.8% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +265%
Contains more Vitamin B2Vitamin B2 +325.6%
Contains more Vitamin B6Vitamin B6 +62.3%
Contains more FolateFolate +564.3%
Contains more Vitamin B5Vitamin B5 +22.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.94mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Falafel Buckwheat DV% diff.
Iron 3.42mg 0.8mg 33%
Fats 17.8g 0.62g 26%
Polyunsaturated fat 4.16g 0.188g 26%
Monounsaturated fat 10.171g 0.188g 25%
Protein 13.31g 3.38g 20%
Folate 93µg 14µg 20%
Phosphorus 192mg 70mg 17%
Potassium 585mg 88mg 15%
Sodium 294mg 4mg 13%
Manganese 0.691mg 0.403mg 13%
Calories 333kcal 92kcal 12%
Copper 0.258mg 0.146mg 12%
Fiber 2.7g 11%
Vitamin B2 0.166mg 0.039mg 10%
Saturated fat 2.383g 0.134g 10%
Vitamin B1 0.146mg 0.04mg 9%
Zinc 1.5mg 0.61mg 8%
Magnesium 82mg 51mg 7%
Calcium 54mg 7mg 5%
Carbs 31.84g 19.94g 4%
Vitamin B6 0.125mg 0.077mg 4%
Choline 20.1mg 4%
Vitamin C 1.6mg 0mg 2%
Selenium 1µg 2.2µg 2%
Vitamin K 1.9µg 2%
Vitamin E 0.09mg 1%
Vitamin B3 1.044mg 0.94mg 1%
Vitamin B5 0.292mg 0.359mg 1%
Protein per 100 calories 4g 3.7g N/A
Calories per 10 g protein 250kcal 272kcal N/A
Weight per 100 calories 30g 109g N/A
Unsaturated / Saturated Fat ratio 6 2.8 N/A
Net carbs 31.84g 17.24g N/A
Sugar 0.9g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.134mg 0.049mg 0%
Threonine 0.492mg 0.129mg 0%
Isoleucine 0.567mg 0.127mg 0%
Leucine 0.944mg 0.212mg 0%
Lysine 0.856mg 0.172mg 0%
Methionine 0.187mg 0.044mg 0%
Phenylalanine 0.707mg 0.133mg 0%
Valine 0.562mg 0.173mg 0%
Histidine 0.364mg 0.079mg 0%
Fructose 0.1g 0%

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
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more ProteinProtein +293.8%
Contains more FatsFats +2771%
Contains more CarbsCarbs +59.7%
Contains more OtherOther +465.1%
Contains more WaterWater +118.5%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains more Mono. FatMonounsaturated fat +5310.1%
Contains more Poly. FatPolyunsaturated fat +2112.8%
Contains less Sat. FatSaturated fat -94.4%

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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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.