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  6. Hummus vs. Falafel

Hummus vs. Falafel — In-Depth Nutrition Comparison

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What are the main differences between hummus and falafel?

  • Hummus is richer in copper and vitamin B6, while falafel is higher in iron, potassium, vitamin B2, and monounsaturated fat.
  • Hummus's daily need coverage for copper is 30% higher.
  • Falafel has 2 times less vitamin B6 than hummus. Hummus has 0.2mg of vitamin B6, while falafel has 0.125mg.
  • Hummus is lower in saturated fat.
  • Falafel has a higher glycemic index (33) than hummus (6).

We used Hummus, commercial and Falafel, home-prepared types in this comparison.

Infographic

Hummus vs Falafel 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.
Hummus
Hummus
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 51% 11% 20% 92% 176% 50% 75% 49% 101% 14%
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%
Contains more CopperCopper +104.3%
Contains more ZincZinc +22%
Contains more ManganeseManganese +11.9%
Contains more SeleniumSelenium +160%
Contains more MagnesiumMagnesium +15.5%
Contains more CalciumCalcium +42.1%
Contains more PotassiumPotassium +156.6%
Contains more IronIron +40.2%
Contains less SodiumSodium -22.4%
~equal in Phosphorus ~192mg

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.
Hummus
Hummus
2
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% 45% 15% 11% 7.9% 46% 0% 0% 62%
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%
Contains more Vitamin B1Vitamin B1 +23.3%
Contains more Vitamin B6Vitamin B6 +60%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +159.4%
Contains more Vitamin B3Vitamin B3 +79.4%
Contains more Vitamin B5Vitamin B5 +121.2%
Contains more FolateFolate +12%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Hummus Falafel DV% diff.
Copper 0.527mg 0.258mg 30%
Fiber 6g 24%
Monounsaturated fat 4.039g 10.171g 15%
Fats 9.6g 17.8g 13%
Iron 2.44mg 3.42mg 12%
Protein 7.9g 13.31g 11%
Potassium 228mg 585mg 11%
Calories 166kcal 333kcal 8%
Vitamin B2 0.064mg 0.166mg 8%
Carbs 14.29g 31.84g 6%
Vitamin B6 0.2mg 0.125mg 6%
Sodium 379mg 294mg 4%
Manganese 0.773mg 0.691mg 4%
Saturated fat 1.437g 2.383g 4%
Polyunsaturated fat 3.613g 4.16g 4%
Magnesium 71mg 82mg 3%
Zinc 1.83mg 1.5mg 3%
Selenium 2.6µg 1µg 3%
Vitamin B1 0.18mg 0.146mg 3%
Vitamin B3 0.582mg 1.044mg 3%
Vitamin B5 0.132mg 0.292mg 3%
Folate 83µg 93µg 3%
Vitamin C 0mg 1.6mg 2%
Calcium 38mg 54mg 2%
Phosphorus 176mg 192mg 2%
Protein per 100 calories 4.8g 4g N/A
Calories per 10 g protein 210kcal 250kcal N/A
Weight per 100 calories 60g 30g N/A
Unsaturated / Saturated Fat ratio 5.3 6 N/A
Net carbs 8.29g 31.84g N/A
Vitamin A 1µg 0%
Tryptophan 0.134mg 0%
Threonine 0.492mg 0%
Isoleucine 0.567mg 0%
Leucine 0.944mg 0%
Lysine 0.856mg 0%
Methionine 0.187mg 0%
Phenylalanine 0.707mg 0%
Valine 0.562mg 0%
Histidine 0.364mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
Hummus
1
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
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
Contains more WaterWater +92.3%
Contains more ProteinProtein +68.5%
Contains more FatsFats +85.4%
Contains more CarbsCarbs +122.8%
Contains more OtherOther +50%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hummus
Hummus
1
16% 44% 40%
Saturated fat: Sat. Fat 1.437 g
Monounsaturated fat: Mono. Fat 4.039 g
Polyunsaturated fat: Poly. Fat 3.613 g
14% 61% 25%
Saturated fat: Sat. Fat 2.383 g
Monounsaturated fat: Mono. Fat 10.171 g
Polyunsaturated fat: Poly. Fat 4.16 g
Contains less Sat. FatSaturated fat -39.7%
Contains more Mono. FatMonounsaturated fat +151.8%
Contains more Poly. FatPolyunsaturated fat +15.1%

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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. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/nutrients
  2. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/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.