Falafel vs. Wild rice — In-Depth Nutrition Comparison

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What are the differences between falafel and wild rice?

The amount of iron, manganese, folate, phosphorus, copper, potassium, magnesium, and vitamin B1 in falafel is higher than in wild rice.
Falafel's daily need coverage for iron is 35% more.
Wild rice contains 98 times less sodium than falafel. Falafel contains 294mg of sodium, while wild rice contains 3mg.
Falafel has a lower glycemic index (33) than wild rice (57).

We used Falafel, home-prepared and Wild rice, cooked types in this article.

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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.

Falafel

Wild rice

Contains more MagnesiumMagnesium	+156.3%
Contains more CalciumCalcium	+1700%
Contains more PotassiumPotassium	+479.2%
Contains more IronIron	+470%
Contains more CopperCopper	+113.2%
Contains more ZincZinc	+11.9%
Contains more PhosphorusPhosphorus	+134.1%
Contains more ManganeseManganese	+145%
Contains more SeleniumSelenium	+25%

Contains less SodiumSodium

-99%

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.

Falafel

Wild rice

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+180.8%
Contains more Vitamin B2Vitamin B2	+90.8%
Contains more Vitamin B5Vitamin B5	+89.6%
Contains more FolateFolate	+257.7%

Contains more Vitamin B3Vitamin B3

+23.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.135mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	3.42mg	0.6mg	35%
Fats	17.8g	0.34g	27%
Polyunsaturated fat	4.16g	0.213g	26%
Monounsaturated fat	10.171g	0.05g	25%
Protein	13.31g	3.99g	19%
Manganese	0.691mg	0.282mg	18%
Folate	93µg	26µg	17%
Phosphorus	192mg	82mg	16%
Copper	0.258mg	0.121mg	15%
Potassium	585mg	101mg	14%
Sodium	294mg	3mg	13%
Calories	333kcal	101kcal	12%
Magnesium	82mg	32mg	12%
Saturated fat	2.383g	0.049g	11%
Vitamin B1	0.146mg	0.052mg	8%
Fiber		1.8g	7%
Vitamin B2	0.166mg	0.087mg	6%
Calcium	54mg	3mg	5%
Carbs	31.84g	21.34g	4%
Vitamin B5	0.292mg	0.154mg	3%
Vitamin C	1.6mg	0mg	2%
Vitamin E		0.24mg	2%
Vitamin B3	1.044mg	1.287mg	2%
Choline		10.2mg	2%
Zinc	1.5mg	1.34mg	1%
Vitamin B6	0.125mg	0.135mg	1%
Protein per 100 calories	4g	4g	N/A
Calories per 10 g protein	250kcal	253kcal	N/A
Weight per 100 calories	30g	99g	N/A
Unsaturated / Saturated Fat ratio	6	5.4	N/A
Net carbs	31.84g	19.54g	N/A
Sugar		0.73g	N/A
Vitamin A	1µg	0µg	0%
Selenium	1µg	0.8µg	0%
Vitamin K		0.5µg	0%
Tryptophan	0.134mg	0.049mg	0%
Threonine	0.492mg	0.127mg	0%
Isoleucine	0.567mg	0.167mg	0%
Leucine	0.944mg	0.276mg	0%
Lysine	0.856mg	0.17mg	0%
Methionine	0.187mg	0.119mg	0%
Phenylalanine	0.707mg	0.195mg	0%
Valine	0.562mg	0.232mg	0%
Histidine	0.364mg	0.104mg	0%
Fructose		0.2g	0%