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  6. Falafel vs. Cauliflower

Falafel vs. Cauliflower — In-Depth Nutrition Comparison

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Summary of differences between falafel and cauliflower

  • Falafel has more iron, protein, fats, copper, manganese, phosphorus, and magnesium; however, cauliflower is higher in vitamin C.
  • Cauliflower covers your daily need for vitamin C 52% more than falafel.
  • Falafel has 64 times more fats than cauliflower. While falafel has 17.8g of fats, cauliflower has only 0.28g.
  • Cauliflower has less saturated fat.

These are the specific foods used in this comparison Falafel, home-prepared and Cauliflower, raw.

Infographic

Falafel vs Cauliflower infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +446.7%
Contains more CalciumCalcium +145.5%
Contains more PotassiumPotassium +95.7%
Contains more IronIron +714.3%
Contains more CopperCopper +561.5%
Contains more ZincZinc +455.6%
Contains more PhosphorusPhosphorus +336.4%
Contains more ManganeseManganese +345.8%
Contains more SeleniumSelenium +66.7%
Contains less SodiumSodium -89.8%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 161% 0% 0% 1.6% 13% 14% 9.5% 40% 42% 0% 39% 43%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +192%
Contains more Vitamin B2Vitamin B2 +176.7%
Contains more Vitamin B3Vitamin B3 +105.9%
Contains more FolateFolate +63.2%
Contains more Vitamin CVitamin C +2912.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +128.4%
Contains more Vitamin B6Vitamin B6 +47.2%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Falafel Cauliflower DV% diff.
Vitamin C 1.6mg 48.2mg 52%
Iron 3.42mg 0.42mg 38%
Polyunsaturated fat 4.16g 0.031g 28%
Fats 17.8g 0.28g 27%
Monounsaturated fat 10.171g 0.034g 25%
Copper 0.258mg 0.039mg 24%
Protein 13.31g 1.92g 23%
Manganese 0.691mg 0.155mg 23%
Phosphorus 192mg 44mg 21%
Magnesium 82mg 15mg 16%
Calories 333kcal 25kcal 15%
Vitamin K 15.5µg 13%
Zinc 1.5mg 0.27mg 11%
Sodium 294mg 30mg 11%
Saturated fat 2.383g 0.13g 10%
Carbs 31.84g 4.97g 9%
Folate 93µg 57µg 9%
Potassium 585mg 299mg 8%
Fiber 2g 8%
Vitamin B1 0.146mg 0.05mg 8%
Vitamin B2 0.166mg 0.06mg 8%
Vitamin B5 0.292mg 0.667mg 8%
Choline 44.3mg 8%
Vitamin B6 0.125mg 0.184mg 5%
Calcium 54mg 22mg 3%
Vitamin B3 1.044mg 0.507mg 3%
Vitamin E 0.08mg 1%
Selenium 1µg 0.6µg 1%
Fructose 0.97g 1%
Omega-3 (ALA) 0.015g 1%
Protein per 100 calories 4g 7.7g N/A
Calories per 10 g protein 250kcal 130kcal N/A
Weight per 100 calories 30g 400g N/A
Unsaturated / Saturated Fat ratio 6 0.5 N/A
Net carbs 31.84g 2.97g N/A
Sugar 1.91g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.134mg 0.02mg 0%
Threonine 0.492mg 0.076mg 0%
Isoleucine 0.567mg 0.071mg 0%
Leucine 0.944mg 0.106mg 0%
Lysine 0.856mg 0.217mg 0%
Methionine 0.187mg 0.02mg 0%
Phenylalanine 0.707mg 0.065mg 0%
Valine 0.562mg 0.125mg 0%
Histidine 0.364mg 0.056mg 0%
Omega-6 (Linoleic acid) 0.013g 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
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +593.2%
Contains more FatsFats +6257.1%
Contains more CarbsCarbs +540.6%
Contains more WaterWater +165.9%

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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +29814.7%
Contains more Poly. FatPolyunsaturated fat +13319.4%
Contains less Sat. FatSaturated fat -94.5%

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.