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  6. Falafel vs. Rice

Falafel vs. Rice — In-Depth Nutrition Comparison

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Summary of differences between falafel and rice

  • Falafel has more iron, phosphorus, copper, magnesium, potassium, vitamin B2, and manganese; however, rice is higher in selenium.
  • Falafel covers your daily need for iron, 28% more than rice.
  • Falafel has 294 times more sodium than rice. While falafel has 294mg of sodium, rice has only 1mg.
  • The glycemic index of rice is higher.

These are the specific foods used in this comparison Falafel, home-prepared and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Falafel vs Rice 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%
Rice
Rice
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +583.3%
Contains more CalciumCalcium +440%
Contains more PotassiumPotassium +1571.4%
Contains more IronIron +185%
Contains more CopperCopper +273.9%
Contains more ZincZinc +206.1%
Contains more PhosphorusPhosphorus +346.5%
Contains more ManganeseManganese +46.4%
Contains less SodiumSodium -99.7%
Contains more SeleniumSelenium +650%

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%
Rice
Rice
4
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% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +1176.9%
Contains more Vitamin B6Vitamin B6 +34.4%
Contains more FolateFolate +60.3%
Contains more Vitamin B1Vitamin B1 +11.6%
Contains more Vitamin B3Vitamin B3 +41.4%
Contains more Vitamin B5Vitamin B5 +33.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Falafel Rice DV% diff.
Iron 3.42mg 1.2mg 28%
Fats 17.8g 0.28g 27%
Polyunsaturated fat 4.16g 0.076g 27%
Monounsaturated fat 10.171g 0.088g 25%
Protein 13.31g 2.69g 21%
Copper 0.258mg 0.069mg 21%
Phosphorus 192mg 43mg 21%
Magnesium 82mg 12mg 17%
Potassium 585mg 35mg 16%
Sodium 294mg 1mg 13%
Selenium 1µg 7.5µg 12%
Vitamin B2 0.166mg 0.013mg 12%
Calories 333kcal 130kcal 10%
Manganese 0.691mg 0.472mg 10%
Saturated fat 2.383g 0.077g 10%
Zinc 1.5mg 0.49mg 9%
Folate 93µg 58µg 9%
Calcium 54mg 10mg 4%
Vitamin B3 1.044mg 1.476mg 3%
Vitamin C 1.6mg 0mg 2%
Fiber 0.4g 2%
Vitamin B5 0.292mg 0.39mg 2%
Vitamin B6 0.125mg 0.093mg 2%
Carbs 31.84g 28.17g 1%
Vitamin B1 0.146mg 0.163mg 1%
Protein per 100 calories 4g 2.1g N/A
Calories per 10 g protein 250kcal 483kcal N/A
Weight per 100 calories 30g 77g N/A
Unsaturated / Saturated Fat ratio 6 2.1 N/A
Net carbs 31.84g 27.77g N/A
Sugar 0.05g N/A
Vitamin A 1µg 0µg 0%
Vitamin E 0.04mg 0%
Choline 2.1mg 0%
Tryptophan 0.134mg 0.031mg 0%
Threonine 0.492mg 0.096mg 0%
Isoleucine 0.567mg 0.116mg 0%
Leucine 0.944mg 0.222mg 0%
Lysine 0.856mg 0.097mg 0%
Methionine 0.187mg 0.063mg 0%
Phenylalanine 0.707mg 0.144mg 0%
Valine 0.562mg 0.164mg 0%
Histidine 0.364mg 0.063mg 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
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +394.8%
Contains more FatsFats +6257.1%
Contains more CarbsCarbs +13%
Contains more OtherOther +478.6%
Contains more WaterWater +97.7%

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
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +11458%
Contains more Poly. FatPolyunsaturated fat +5373.7%
Contains less Sat. FatSaturated fat -96.8%

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.