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  6. Millet vs. Falafel

Millet vs. Falafel — In-Depth Nutrition Comparison

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Significant differences between millet and falafel

  • The amount of iron, folate, manganese, potassium, phosphorus, copper, magnesium, and vitamin B2 in falafel is higher than in millet.
  • Falafel covers your daily iron needs 35% more than millet.
  • Millet contains less saturated fat.
  • Millet has a higher glycemic index. The glycemic index of millet is 71, while the glycemic index of falafel is 33.

Specific food types used in this comparison are Millet, cooked and Falafel, home-prepared.

Infographic

Millet 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.
Millet
Millet
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 0.9% 5.5% 24% 54% 25% 43% 0.26% 35% 4.9%
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 less SodiumSodium -99.3%
Contains more MagnesiumMagnesium +86.4%
Contains more CalciumCalcium +1700%
Contains more PotassiumPotassium +843.5%
Contains more IronIron +442.9%
Contains more CopperCopper +60.2%
Contains more ZincZinc +64.8%
Contains more PhosphorusPhosphorus +92%
Contains more ManganeseManganese +154%
Contains more SeleniumSelenium +11.1%

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.
Millet
Millet
3
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% 0.4% 27% 19% 25% 10% 25% 0% 0.75% 14%
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 EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +27.4%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +37.7%
Contains more Vitamin B2Vitamin B2 +102.4%
Contains more Vitamin B5Vitamin B5 +70.8%
Contains more Vitamin B6Vitamin B6 +15.7%
Contains more FolateFolate +389.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet Falafel DV% diff.
Iron 0.63mg 3.42mg 35%
Fats 1g 17.8g 26%
Monounsaturated fat 0.184g 10.171g 25%
Polyunsaturated fat 0.508g 4.16g 24%
Protein 3.51g 13.31g 20%
Folate 19µg 93µg 19%
Manganese 0.272mg 0.691mg 18%
Potassium 62mg 585mg 15%
Phosphorus 100mg 192mg 13%
Sodium 2mg 294mg 13%
Calories 119kcal 333kcal 11%
Copper 0.161mg 0.258mg 11%
Saturated fat 0.172g 2.383g 10%
Magnesium 44mg 82mg 9%
Vitamin B2 0.082mg 0.166mg 6%
Calcium 3mg 54mg 5%
Fiber 1.3g 5%
Zinc 0.91mg 1.5mg 5%
Carbs 23.67g 31.84g 3%
Vitamin B1 0.106mg 0.146mg 3%
Vitamin C 0mg 1.6mg 2%
Vitamin B3 1.33mg 1.044mg 2%
Vitamin B5 0.171mg 0.292mg 2%
Choline 11.2mg 2%
Vitamin B6 0.108mg 0.125mg 1%
Protein per 100 calories 2.9g 4g N/A
Calories per 10 g protein 339kcal 250kcal N/A
Weight per 100 calories 84g 30g N/A
Unsaturated / Saturated Fat ratio 4 6 N/A
Net carbs 22.37g 31.84g N/A
Sugar 0.13g N/A
Vitamin A 0µg 1µg 0%
Vitamin E 0.02mg 0%
Selenium 0.9µg 1µg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.038mg 0.134mg 0%
Threonine 0.113mg 0.492mg 0%
Isoleucine 0.148mg 0.567mg 0%
Leucine 0.446mg 0.944mg 0%
Lysine 0.067mg 0.856mg 0%
Methionine 0.07mg 0.187mg 0%
Phenylalanine 0.185mg 0.707mg 0%
Valine 0.184mg 0.562mg 0%
Histidine 0.075mg 0.364mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet
Millet
1
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 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 +106.3%
Contains more ProteinProtein +279.2%
Contains more FatsFats +1680%
Contains more CarbsCarbs +34.5%
Contains more OtherOther +492.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet
Millet
1
20% 21% 59%
Saturated fat: Sat. Fat 0.172 g
Monounsaturated fat: Mono. Fat 0.184 g
Polyunsaturated fat: Poly. Fat 0.508 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 -92.8%
Contains more Mono. FatMonounsaturated fat +5427.7%
Contains more Poly. FatPolyunsaturated fat +718.9%

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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. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/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.