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  6. Falafel vs. Flour

Falafel vs. Flour — In-Depth Nutrition Comparison

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How are falafel and flour different?

  • Falafel is higher in magnesium, potassium, and copper; however, flour is richer in selenium, vitamin B1, vitamin B3, vitamin B2, folate, and iron.
  • Daily need coverage for selenium for flour is 60% higher.
  • Falafel contains 147 times more sodium than flour. While falafel contains 294mg of sodium, flour contains only 2mg.
  • Falafel has a lower glycemic index (33) than flour (72).

Falafel, home-prepared and Wheat flour, white, all-purpose, enriched, bleached are the varieties used in this article.

Infographic

Falafel vs Flour 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%
Flour
Flour
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +272.7%
Contains more CalciumCalcium +260%
Contains more PotassiumPotassium +446.7%
Contains more CopperCopper +79.2%
Contains more ZincZinc +114.3%
Contains more PhosphorusPhosphorus +77.8%
Contains more IronIron +35.7%
Contains less SodiumSodium -99.3%
Contains more SeleniumSelenium +3290%
~equal in Manganese ~0.682mg

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%
Flour
Flour
7
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% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +184.1%
Contains more Vitamin B1Vitamin B1 +437.7%
Contains more Vitamin B2Vitamin B2 +197.6%
Contains more Vitamin B3Vitamin B3 +465.5%
Contains more Vitamin B5Vitamin B5 +50%
Contains more FolateFolate +96.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Falafel Flour DV% diff.
Selenium 1µg 33.9µg 60%
Vitamin B1 0.146mg 0.785mg 53%
Vitamin B3 1.044mg 5.904mg 30%
Fats 17.8g 0.98g 26%
Vitamin B2 0.166mg 0.494mg 25%
Monounsaturated fat 10.171g 0.087g 25%
Polyunsaturated fat 4.16g 0.413g 25%
Folate 93µg 183µg 23%
Carbs 31.84g 76.31g 15%
Iron 3.42mg 4.64mg 15%
Magnesium 82mg 22mg 14%
Potassium 585mg 107mg 14%
Copper 0.258mg 0.144mg 13%
Sodium 294mg 2mg 13%
Phosphorus 192mg 108mg 12%
Fiber 2.7g 11%
Saturated fat 2.383g 0.155g 10%
Zinc 1.5mg 0.7mg 7%
Protein 13.31g 10.33g 6%
Vitamin B6 0.125mg 0.044mg 6%
Calcium 54mg 15mg 4%
Vitamin B5 0.292mg 0.438mg 3%
Calories 333kcal 364kcal 2%
Vitamin C 1.6mg 0mg 2%
Choline 10.4mg 2%
Protein per 100 calories 4g 2.8g N/A
Calories per 10 g protein 250kcal 352kcal N/A
Weight per 100 calories 30g 27g N/A
Unsaturated / Saturated Fat ratio 6 3.2 N/A
Net carbs 31.84g 73.61g N/A
Sugar 0.27g N/A
Vitamin A 1µg 0µg 0%
Vitamin E 0.06mg 0%
Manganese 0.691mg 0.682mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.134mg 0.127mg 0%
Threonine 0.492mg 0.281mg 0%
Isoleucine 0.567mg 0.357mg 0%
Leucine 0.944mg 0.71mg 0%
Lysine 0.856mg 0.228mg 0%
Methionine 0.187mg 0.183mg 0%
Phenylalanine 0.707mg 0.52mg 0%
Valine 0.562mg 0.415mg 0%
Histidine 0.364mg 0.23mg 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
Flour
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more ProteinProtein +28.8%
Contains more FatsFats +1716.3%
Contains more WaterWater +190.4%
Contains more OtherOther +428.3%
Contains more CarbsCarbs +139.7%

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
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +11590.8%
Contains more Poly. FatPolyunsaturated fat +907.3%
Contains less Sat. FatSaturated fat -93.5%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.