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  6. Pasta vs. Falafel

Pasta vs. Falafel — In-Depth Nutrition Comparison

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Important differences between pasta and falafel

  • Pasta has less iron, manganese, phosphorus, copper, potassium, magnesium, and zinc.
  • Falafel's daily need coverage for iron is 29% more.
  • Pasta has a higher glycemic index than falafel.

The food varieties used in the comparison are Pasta, fresh-refrigerated, plain, cooked and Falafel, home-prepared.

Infographic

Pasta 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.
Pasta
Pasta
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
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 -98%
Contains more MagnesiumMagnesium +355.6%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +2337.5%
Contains more IronIron +200%
Contains more CopperCopper +177.4%
Contains more ZincZinc +167.9%
Contains more PhosphorusPhosphorus +204.8%
Contains more ManganeseManganese +208.5%

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.
Pasta
Pasta
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% 2% 0% 52% 35% 19% 11% 7.8% 18% 0% 48%
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 AVitamin A +500%
Contains more Vitamin B1Vitamin B1 +43.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +10.7%
Contains more Vitamin B5Vitamin B5 +59.6%
Contains more Vitamin B6Vitamin B6 +267.6%
Contains more FolateFolate +45.3%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B3 ~1.044mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Pasta Falafel DV% diff.
Iron 1.14mg 3.42mg 29%
Fats 1.05g 17.8g 26%
Monounsaturated fat 0.124g 10.171g 25%
Polyunsaturated fat 0.429g 4.16g 25%
Manganese 0.224mg 0.691mg 20%
Copper 0.093mg 0.258mg 18%
Phosphorus 63mg 192mg 18%
Potassium 24mg 585mg 17%
Protein 5.15g 13.31g 16%
Magnesium 18mg 82mg 15%
Sodium 6mg 294mg 13%
Cholesterol 33mg 0mg 11%
Calories 131kcal 333kcal 10%
Saturated fat 0.15g 2.383g 10%
Zinc 0.56mg 1.5mg 9%
Vitamin B6 0.034mg 0.125mg 7%
Folate 64µg 93µg 7%
Vitamin B12 0.14µg 0µg 6%
Calcium 6mg 54mg 5%
Vitamin B1 0.209mg 0.146mg 5%
Vitamin C 0mg 1.6mg 2%
Carbs 24.93g 31.84g 2%
Selenium 1µg 2%
Vitamin B5 0.183mg 0.292mg 2%
Vitamin A 6µg 1µg 1%
Vitamin B2 0.15mg 0.166mg 1%
Protein per 100 calories 3.9g 4g N/A
Calories per 10 g protein 254kcal 250kcal N/A
Weight per 100 calories 76g 30g N/A
Unsaturated / Saturated Fat ratio 3.7 6 N/A
Net carbs 24.93g 31.84g N/A
Vitamin B3 0.992mg 1.044mg 0%
Tryptophan 0.065mg 0.134mg 0%
Threonine 0.134mg 0.492mg 0%
Isoleucine 0.197mg 0.567mg 0%
Leucine 0.348mg 0.944mg 0%
Lysine 0.097mg 0.856mg 0%
Methionine 0.079mg 0.187mg 0%
Phenylalanine 0.247mg 0.707mg 0%
Valine 0.217mg 0.562mg 0%
Histidine 0.103mg 0.364mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
Pasta
1
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 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 +98%
Contains more ProteinProtein +158.4%
Contains more FatsFats +1595.2%
Contains more CarbsCarbs +27.7%
Contains more OtherOther +683.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
Pasta
1
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 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 -93.7%
Contains more Mono. FatMonounsaturated fat +8102.4%
Contains more Poly. FatPolyunsaturated fat +869.7%

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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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.