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  6. Falafel vs. Couscous

Falafel vs. Couscous — In-Depth Nutrition Comparison

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What are the differences between falafel and couscous?

  • Falafel is higher in iron, manganese, phosphorus, copper, folate, magnesium, and potassium; however, couscous is richer in selenium.
  • Couscous's daily need coverage for selenium is 48% more.
  • Couscous contains 82 times less saturated fat than falafel. Falafel contains 2.383g of saturated fat, while couscous contains 0.029g.
  • Falafel has a lower glycemic index (33) than couscous (65).

We used Falafel, home-prepared and Couscous, cooked types in this article.

Infographic

Falafel vs Couscous 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +925%
Contains more CalciumCalcium +575%
Contains more PotassiumPotassium +908.6%
Contains more IronIron +800%
Contains more CopperCopper +529.3%
Contains more ZincZinc +476.9%
Contains more PhosphorusPhosphorus +772.7%
Contains more ManganeseManganese +722.6%
Contains less SodiumSodium -98.3%
Contains more SeleniumSelenium +2650%

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% 2.6% 16% 6.2% 18% 22% 12% 0% 0.25% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +131.7%
Contains more Vitamin B2Vitamin B2 +514.8%
Contains more Vitamin B6Vitamin B6 +145.1%
Contains more FolateFolate +520%
Contains more Vitamin B5Vitamin B5 +27.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.983mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Falafel Couscous DV% diff.
Selenium 1µg 27.5µg 48%
Iron 3.42mg 0.38mg 38%
Fats 17.8g 0.16g 27%
Polyunsaturated fat 4.16g 0.064g 27%
Manganese 0.691mg 0.084mg 26%
Monounsaturated fat 10.171g 0.022g 25%
Copper 0.258mg 0.041mg 24%
Phosphorus 192mg 22mg 24%
Folate 93µg 15µg 20%
Protein 13.31g 3.79g 19%
Magnesium 82mg 8mg 18%
Potassium 585mg 58mg 16%
Sodium 294mg 5mg 13%
Calories 333kcal 112kcal 11%
Zinc 1.5mg 0.26mg 11%
Vitamin B2 0.166mg 0.027mg 11%
Saturated fat 2.383g 0.029g 11%
Vitamin B1 0.146mg 0.063mg 7%
Fiber 1.4g 6%
Vitamin B6 0.125mg 0.051mg 6%
Calcium 54mg 8mg 5%
Carbs 31.84g 23.22g 3%
Vitamin C 1.6mg 0mg 2%
Vitamin B5 0.292mg 0.371mg 2%
Vitamin E 0.13mg 1%
Choline 3.3mg 1%
Protein per 100 calories 4g 3.4g N/A
Calories per 10 g protein 250kcal 296kcal N/A
Weight per 100 calories 30g 89g N/A
Unsaturated / Saturated Fat ratio 6 3 N/A
Net carbs 31.84g 21.82g N/A
Sugar 0.1g N/A
Vitamin A 1µg 0µg 0%
Vitamin B3 1.044mg 0.983mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.134mg 0.049mg 0%
Threonine 0.492mg 0.1mg 0%
Isoleucine 0.567mg 0.147mg 0%
Leucine 0.944mg 0.259mg 0%
Lysine 0.856mg 0.073mg 0%
Methionine 0.187mg 0.059mg 0%
Phenylalanine 0.707mg 0.184mg 0%
Valine 0.562mg 0.162mg 0%
Histidine 0.364mg 0.077mg 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
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more ProteinProtein +251.2%
Contains more FatsFats +11025%
Contains more CarbsCarbs +37.1%
Contains more OtherOther +834.6%
Contains more WaterWater +109.6%

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
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +46131.8%
Contains more Poly. FatPolyunsaturated fat +6400%
Contains less Sat. FatSaturated fat -98.8%

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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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.