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  6. Falafel vs. Walnut

Falafel vs. Walnut — In-Depth Nutrition Comparison

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Summary of differences between falafel and walnut

  • Falafel has less copper, manganese, vitamin B6, phosphorus, magnesium, vitamin B1, zinc, and selenium than walnut.
  • Walnut covers your daily need for copper, 148% more than falafel.
  • Falafel has 147 times more sodium than walnut. While falafel has 294mg of sodium, walnut has only 2mg.
  • The glycemic index of falafel is higher.

These are the specific foods used in this comparison Falafel, home-prepared and Nuts, walnuts, english.

Infographic

Falafel vs Walnut 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%
Walnut
Walnut
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more PotassiumPotassium +32.7%
Contains more IronIron +17.5%
Contains more MagnesiumMagnesium +92.7%
Contains more CalciumCalcium +81.5%
Contains more CopperCopper +514.7%
Contains more ZincZinc +106%
Contains more PhosphorusPhosphorus +80.2%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +394.1%
Contains more SeleniumSelenium +390%

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%
Walnut
Walnut
5
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 4.3% 0% 0.33% 14% 85% 35% 21% 34% 124% 0% 6.8% 74%
Contains more Vitamin CVitamin C +23.1%
Contains more Vitamin B1Vitamin B1 +133.6%
Contains more Vitamin B5Vitamin B5 +95.2%
Contains more Vitamin B6Vitamin B6 +329.6%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~1µg
~equal in Vitamin B2 ~0.15mg
~equal in Vitamin B3 ~1.125mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~98µg

All nutrients comparison - raw data values

Nutrient Falafel Walnut DV% diff.
Polyunsaturated fat 4.16g 47.174g 287%
Copper 0.258mg 1.586mg 148%
Manganese 0.691mg 3.414mg 118%
Fats 17.8g 65.21g 73%
Vitamin B6 0.125mg 0.537mg 32%
Fiber 6.7g 27%
Phosphorus 192mg 346mg 22%
Magnesium 82mg 158mg 18%
Saturated fat 2.383g 6.126g 17%
Calories 333kcal 654kcal 16%
Vitamin B1 0.146mg 0.341mg 16%
Zinc 1.5mg 3.09mg 14%
Sodium 294mg 2mg 13%
Selenium 1µg 4.9µg 7%
Choline 39.2mg 7%
Carbs 31.84g 13.71g 6%
Iron 3.42mg 2.91mg 6%
Vitamin B5 0.292mg 0.57mg 6%
Vitamin E 0.7mg 5%
Protein 13.31g 15.23g 4%
Calcium 54mg 98mg 4%
Potassium 585mg 441mg 4%
Monounsaturated fat 10.171g 8.933g 3%
Vitamin K 2.7µg 2%
Vitamin B2 0.166mg 0.15mg 1%
Vitamin B3 1.044mg 1.125mg 1%
Folate 93µg 98µg 1%
Protein per 100 calories 4g 2.3g N/A
Calories per 10 g protein 250kcal 429kcal N/A
Weight per 100 calories 30g 15g N/A
Unsaturated / Saturated Fat ratio 6 9.2 N/A
Vitamin C 1.6mg 1.3mg 0%
Net carbs 31.84g 7.01g N/A
Sugar 2.61g N/A
Starch 0.06g 0%
Vitamin A 1µg 1µg 0%
Tryptophan 0.134mg 0.17mg 0%
Threonine 0.492mg 0.596mg 0%
Isoleucine 0.567mg 0.625mg 0%
Leucine 0.944mg 1.17mg 0%
Lysine 0.856mg 0.424mg 0%
Methionine 0.187mg 0.236mg 0%
Phenylalanine 0.707mg 0.711mg 0%
Valine 0.562mg 0.753mg 0%
Histidine 0.364mg 0.391mg 0%
Fructose 0.09g 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
Walnut
Walnut
2
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more CarbsCarbs +132.2%
Contains more WaterWater +750.6%
Contains more OtherOther +36.5%
Contains more ProteinProtein +14.4%
Contains more FatsFats +266.3%

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
Walnut
Walnut
1
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated fat -61.1%
Contains more Mono. FatMonounsaturated fat +13.9%
Contains more Poly. FatPolyunsaturated fat +1034%

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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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.