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  6. Falafel vs. Semolina

Falafel vs. Semolina — In-Depth Nutrition Comparison

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The main differences between falafel and semolina

  • Falafel is richer in iron, folate, magnesium, and potassium, yet semolina is richer in selenium, vitamin B6, vitamin B3, and manganese.
  • Daily need coverage for selenium for semolina is 34% higher.
  • Falafel contains 147 times more sodium than semolina. Falafel contains 294mg of sodium, while semolina contains 2mg.
  • Falafel has a lower glycemic index than semolina.

Food types used in this article are Falafel, home-prepared and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Falafel vs Semolina 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 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more MagnesiumMagnesium +203.7%
Contains more PotassiumPotassium +236.2%
Contains more IronIron +362.2%
Contains more ZincZinc +47.1%
Contains more PhosphorusPhosphorus +25.5%
Contains more CalciumCalcium +31.5%
Contains more CopperCopper +10.1%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +49.8%
Contains more SeleniumSelenium +1890%

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% 0.6% 56% 12% 95% 40% 104% 0% 0.25% 6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +232%
Contains more FolateFolate +1062.5%
Contains more Vitamin B1Vitamin B1 +53.4%
Contains more Vitamin B3Vitamin B3 +383.5%
Contains more Vitamin B5Vitamin B5 +130.1%
Contains more Vitamin B6Vitamin B6 +261.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Falafel Semolina DV% diff.
Iron 3.42mg 0.74mg 34%
Selenium 1µg 19.9µg 34%
Starch 68.29g 28%
Fats 17.8g 1.03g 26%
Polyunsaturated fat 4.16g 0.322g 26%
Vitamin B3 1.044mg 5.048mg 25%
Vitamin B6 0.125mg 0.452mg 25%
Monounsaturated fat 10.171g 0.258g 25%
Folate 93µg 8µg 21%
Carbs 31.84g 80.89g 16%
Manganese 0.691mg 1.035mg 15%
Magnesium 82mg 27mg 13%
Sodium 294mg 2mg 13%
Protein 13.31g 7.51g 12%
Potassium 585mg 174mg 12%
Vitamin B2 0.166mg 0.05mg 9%
Saturated fat 2.383g 0.294g 9%
Vitamin B5 0.292mg 0.672mg 8%
Fiber 1.8g 7%
Vitamin B1 0.146mg 0.224mg 7%
Phosphorus 192mg 153mg 6%
Zinc 1.5mg 1.02mg 4%
Copper 0.258mg 0.284mg 3%
Calories 333kcal 374kcal 2%
Vitamin C 1.6mg 0mg 2%
Calcium 54mg 71mg 2%
Protein per 100 calories 4g 2g N/A
Calories per 10 g protein 250kcal 498kcal N/A
Weight per 100 calories 30g 27g N/A
Unsaturated / Saturated Fat ratio 6 2 N/A
Net carbs 31.84g 79.09g N/A
Sugar 0.33g N/A
Vitamin A 1µg 0%
Vitamin E 0.03mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.134mg 0.103mg 0%
Threonine 0.492mg 0.271mg 0%
Isoleucine 0.567mg 0.339mg 0%
Leucine 0.944mg 0.656mg 0%
Lysine 0.856mg 0.215mg 0%
Methionine 0.187mg 0.183mg 0%
Phenylalanine 0.707mg 0.398mg 0%
Valine 0.562mg 0.47mg 0%
Histidine 0.364mg 0.185mg 0%
Fructose 0.02g 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
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more ProteinProtein +77.2%
Contains more FatsFats +1628.2%
Contains more WaterWater +251.1%
Contains more OtherOther +242.3%
Contains more CarbsCarbs +154.1%

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
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains more Mono. FatMonounsaturated fat +3842.2%
Contains more Poly. FatPolyunsaturated fat +1191.9%
Contains less Sat. FatSaturated fat -87.7%

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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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.