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  6. Falafel vs. Lentil

Falafel vs. Lentil — In-Depth Nutrition Comparison

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How are falafel and lentil different?

  • Falafel is richer in magnesium, manganese, vitamin B2, potassium, and monounsaturated fat, while lentil is higher in folate and vitamin B5.
  • Lentil covers your daily need for folate, 22% more than falafel.
  • Falafel contains 159 times more monounsaturated fat than lentil. Falafel contains 10.171g of monounsaturated fat, while lentil contains 0.064g.
  • Lentil is lower in sodium.

Falafel, home-prepared and Lentils, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Falafel vs Lentil 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%
Lentil
Lentil
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
Contains more MagnesiumMagnesium +127.8%
Contains more CalciumCalcium +184.2%
Contains more PotassiumPotassium +58.5%
Contains more ZincZinc +18.1%
Contains more ManganeseManganese +39.9%
Contains less SodiumSodium -99.3%
Contains more SeleniumSelenium +180%
~equal in Iron ~3.33mg
~equal in Copper ~0.251mg
~equal in Phosphorus ~180mg

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%
Lentil
Lentil
6
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% 0% 0% 2.2% 42% 17% 20% 38% 41% 0% 4.3% 136%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +127.4%
Contains more Vitamin B1Vitamin B1 +15.8%
Contains more Vitamin B5Vitamin B5 +118.5%
Contains more Vitamin B6Vitamin B6 +42.4%
Contains more FolateFolate +94.6%
~equal in Vitamin C ~1.5mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.06mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Falafel Lentil DV% diff.
Fiber 7.9g 32%
Fats 17.8g 0.38g 27%
Polyunsaturated fat 4.16g 0.175g 27%
Monounsaturated fat 10.171g 0.064g 25%
Folate 93µg 181µg 22%
Sodium 294mg 2mg 13%
Calories 333kcal 116kcal 11%
Magnesium 82mg 36mg 11%
Saturated fat 2.383g 0.053g 11%
Protein 13.31g 9.02g 9%
Manganese 0.691mg 0.494mg 9%
Vitamin B2 0.166mg 0.073mg 7%
Vitamin B5 0.292mg 0.638mg 7%
Potassium 585mg 369mg 6%
Choline 32.7mg 6%
Carbs 31.84g 20.13g 4%
Calcium 54mg 19mg 4%
Vitamin B6 0.125mg 0.178mg 4%
Selenium 1µg 2.8µg 3%
Zinc 1.5mg 1.27mg 2%
Phosphorus 192mg 180mg 2%
Vitamin B1 0.146mg 0.169mg 2%
Iron 3.42mg 3.33mg 1%
Copper 0.258mg 0.251mg 1%
Vitamin E 0.11mg 1%
Vitamin K 1.7µg 1%
Protein per 100 calories 4g 7.8g N/A
Calories per 10 g protein 250kcal 129kcal N/A
Weight per 100 calories 30g 86g N/A
Unsaturated / Saturated Fat ratio 6 4.5 N/A
Vitamin C 1.6mg 1.5mg 0%
Net carbs 31.84g 12.23g N/A
Sugar 1.8g N/A
Vitamin A 1µg 0µg 0%
Vitamin B3 1.044mg 1.06mg 0%
Tryptophan 0.134mg 0.081mg 0%
Threonine 0.492mg 0.323mg 0%
Isoleucine 0.567mg 0.39mg 0%
Leucine 0.944mg 0.654mg 0%
Lysine 0.856mg 0.63mg 0%
Methionine 0.187mg 0.077mg 0%
Phenylalanine 0.707mg 0.445mg 0%
Valine 0.562mg 0.448mg 0%
Histidine 0.364mg 0.254mg 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
Lentil
Lentil
1
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Contains more ProteinProtein +47.6%
Contains more FatsFats +4584.2%
Contains more CarbsCarbs +58.2%
Contains more OtherOther +192.8%
Contains more WaterWater +101.2%

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
Lentil
Lentil
1
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
Contains more Mono. FatMonounsaturated fat +15792.2%
Contains more Poly. FatPolyunsaturated fat +2277.1%
Contains less Sat. FatSaturated fat -97.8%

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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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.