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  6. Falafel vs. Hummus

Falafel vs. Hummus — In-Depth Nutrition Comparison

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What are the main differences between falafel and hummus?

  • Falafel is richer in iron, potassium, vitamin B2, and monounsaturated fat, while hummus is higher in copper and vitamin B6.
  • Hummus's daily need coverage for copper is 30% higher.
  • Hummus has 3 times less vitamin B2 than falafel. Falafel has 0.166mg of vitamin B2, while hummus has 0.064mg.
  • Hummus is lower in saturated fat.
  • Falafel has a higher glycemic index (33) than hummus (6).

We used Falafel, home-prepared and Hummus, commercial types in this comparison.

Infographic

Falafel vs Hummus 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%
Hummus
Hummus
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 51% 11% 20% 92% 176% 50% 75% 49% 101% 14%
Contains more MagnesiumMagnesium +15.5%
Contains more CalciumCalcium +42.1%
Contains more PotassiumPotassium +156.6%
Contains more IronIron +40.2%
Contains less SodiumSodium -22.4%
Contains more CopperCopper +104.3%
Contains more ZincZinc +22%
Contains more ManganeseManganese +11.9%
Contains more SeleniumSelenium +160%
~equal in Phosphorus ~176mg

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%
Hummus
Hummus
2
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% 0% 45% 15% 11% 7.9% 46% 0% 0% 62%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +159.4%
Contains more Vitamin B3Vitamin B3 +79.4%
Contains more Vitamin B5Vitamin B5 +121.2%
Contains more FolateFolate +12%
Contains more Vitamin B1Vitamin B1 +23.3%
Contains more Vitamin B6Vitamin B6 +60%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Falafel Hummus DV% diff.
Copper 0.258mg 0.527mg 30%
Fiber 6g 24%
Monounsaturated fat 10.171g 4.039g 15%
Fats 17.8g 9.6g 13%
Iron 3.42mg 2.44mg 12%
Protein 13.31g 7.9g 11%
Potassium 585mg 228mg 11%
Calories 333kcal 166kcal 8%
Vitamin B2 0.166mg 0.064mg 8%
Carbs 31.84g 14.29g 6%
Vitamin B6 0.125mg 0.2mg 6%
Sodium 294mg 379mg 4%
Manganese 0.691mg 0.773mg 4%
Saturated fat 2.383g 1.437g 4%
Polyunsaturated fat 4.16g 3.613g 4%
Magnesium 82mg 71mg 3%
Zinc 1.5mg 1.83mg 3%
Selenium 1µg 2.6µg 3%
Vitamin B1 0.146mg 0.18mg 3%
Vitamin B3 1.044mg 0.582mg 3%
Vitamin B5 0.292mg 0.132mg 3%
Folate 93µg 83µg 3%
Vitamin C 1.6mg 0mg 2%
Calcium 54mg 38mg 2%
Phosphorus 192mg 176mg 2%
Protein per 100 calories 4g 4.8g N/A
Calories per 10 g protein 250kcal 210kcal N/A
Weight per 100 calories 30g 60g N/A
Unsaturated / Saturated Fat ratio 6 5.3 N/A
Net carbs 31.84g 8.29g N/A
Vitamin A 1µg 0%
Tryptophan 0.134mg 0%
Threonine 0.492mg 0%
Isoleucine 0.567mg 0%
Leucine 0.944mg 0%
Lysine 0.856mg 0%
Methionine 0.187mg 0%
Phenylalanine 0.707mg 0%
Valine 0.562mg 0%
Histidine 0.364mg 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
Hummus
Hummus
1
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
Contains more ProteinProtein +68.5%
Contains more FatsFats +85.4%
Contains more CarbsCarbs +122.8%
Contains more OtherOther +50%
Contains more WaterWater +92.3%

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
Hummus
Hummus
1
16% 44% 40%
Saturated fat: Sat. Fat 1.437 g
Monounsaturated fat: Mono. Fat 4.039 g
Polyunsaturated fat: Poly. Fat 3.613 g
Contains more Mono. FatMonounsaturated fat +151.8%
Contains more Poly. FatPolyunsaturated fat +15.1%
Contains less Sat. FatSaturated fat -39.7%

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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. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/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.