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Falafel vs. Cheese — In-Depth Nutrition Comparison

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What are the differences between falafel and cheese?

  • Falafel is higher in iron, manganese, and copper; however, cheese is richer in calcium, selenium, vitamin B12, phosphorus, and vitamin A.
  • Cheese's daily need coverage for saturated fat is 82% more.
  • Cheese contains 26 times less manganese than falafel. Falafel contains 0.691mg of manganese, while cheese contains 0.027mg.
  • Falafel has less saturated fat.
  • Cheese has a lower glycemic index (0) than falafel (33).

We used Falafel, home-prepared and Cheese, cheddar types in this article.

Infographic

Falafel vs Cheese 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%
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more MagnesiumMagnesium +203.7%
Contains more PotassiumPotassium +669.7%
Contains more IronIron +2342.9%
Contains more CopperCopper +760%
Contains less SodiumSodium -55%
Contains more ManganeseManganese +2459.3%
Contains more CalciumCalcium +1214.8%
Contains more ZincZinc +142.7%
Contains more PhosphorusPhosphorus +137%
Contains more SeleniumSelenium +2750%

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%
Cheese
Cheese
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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +403.4%
Contains more Vitamin B3Vitamin B3 +1669.5%
Contains more Vitamin B6Vitamin B6 +89.4%
Contains more FolateFolate +244.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +32900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +157.8%
Contains more Vitamin B5Vitamin B5 +40.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%

All nutrients comparison - raw data values

Nutrient Falafel Cheese DV% diff.
Saturated fat 2.383g 18.867g 75%
Calcium 54mg 710mg 66%
Selenium 1µg 28.5µg 50%
Vitamin B12 0µg 1.1µg 46%
Iron 3.42mg 0.14mg 41%
Phosphorus 192mg 455mg 38%
Vitamin A 1µg 330µg 37%
Cholesterol 0mg 99mg 33%
Manganese 0.691mg 0.027mg 29%
Copper 0.258mg 0.03mg 25%
Fats 17.8g 33.31g 24%
Vitamin B2 0.166mg 0.428mg 20%
Protein 13.31g 22.87g 19%
Zinc 1.5mg 3.64mg 19%
Polyunsaturated fat 4.16g 1.421g 18%
Folate 93µg 27µg 17%
Sodium 294mg 653mg 16%
Potassium 585mg 76mg 15%
Magnesium 82mg 27mg 13%
Carbs 31.84g 3.09g 10%
Vitamin B1 0.146mg 0.029mg 10%
Vitamin B3 1.044mg 0.059mg 6%
Vitamin E 0.71mg 5%
Vitamin B6 0.125mg 0.066mg 5%
Calories 333kcal 404kcal 4%
Vitamin D* 0 IU 24 IU 3%
Vitamin D 0µg 0.6µg 3%
Choline 16.5mg 3%
Vitamin C 1.6mg 0mg 2%
Vitamin B5 0.292mg 0.41mg 2%
Vitamin K 2.4µg 2%
Monounsaturated fat 10.171g 9.246g 2%
Protein per 100 calories 4g 5.7g N/A
Calories per 10 g protein 250kcal 177kcal N/A
Weight per 100 calories 30g 25g N/A
Unsaturated / Saturated Fat ratio 6 0.57 N/A
Net carbs 31.84g 3.09g N/A
Sugar 0.48g N/A
Trans fat 0g 0.917g N/A
Tryptophan 0.134mg 0.547mg 0%
Threonine 0.492mg 1.044mg 0%
Isoleucine 0.567mg 1.206mg 0%
Leucine 0.944mg 1.939mg 0%
Lysine 0.856mg 1.025mg 0%
Methionine 0.187mg 0.547mg 0%
Phenylalanine 0.707mg 1.074mg 0%
Valine 0.562mg 1.404mg 0%
Histidine 0.364mg 0.547mg 0%
Omega-3 (EPA) 0.01g N/A
Omega-3 (DHA) 0.001g N/A
Omega-3 (DPA) 0.017g N/A
Omega-6 (Eicosadienoic acid) 0.007g 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
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more CarbsCarbs +930.4%
Contains more ProteinProtein +71.8%
Contains more FatsFats +87.1%
~equal in Water ~37.02g

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
Cheese
Cheese
0
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -87.4%
Contains more Poly. FatPolyunsaturated fat +192.8%
~equal in Monounsaturated fat ~9.246g

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.