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Rice vs. Falafel — In-Depth Nutrition Comparison

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Summary of differences between rice and falafel

  • Rice has more selenium; however, falafel is higher in iron, phosphorus, copper, magnesium, potassium, vitamin B2, and manganese.
  • Falafel covers your daily need for iron, 28% more than rice.
  • Rice has 8 times more selenium than falafel. While rice has 7.5µg of selenium, falafel has only 1µg.
  • Rice has less saturated fat.
  • The glycemic index of rice is higher.

These are the specific foods used in this comparison Rice, white, long-grain, regular, enriched, cooked and Falafel, home-prepared.

Infographic

Rice 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.
Rice
Rice
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
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 -99.7%
Contains more SeleniumSelenium +650%
Contains more MagnesiumMagnesium +583.3%
Contains more CalciumCalcium +440%
Contains more PotassiumPotassium +1571.4%
Contains more IronIron +185%
Contains more CopperCopper +273.9%
Contains more ZincZinc +206.1%
Contains more PhosphorusPhosphorus +346.5%
Contains more ManganeseManganese +46.4%

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.
Rice
Rice
4
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% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
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 B1Vitamin B1 +11.6%
Contains more Vitamin B3Vitamin B3 +41.4%
Contains more Vitamin B5Vitamin B5 +33.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +1176.9%
Contains more Vitamin B6Vitamin B6 +34.4%
Contains more FolateFolate +60.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Rice Falafel DV% diff.
Iron 1.2mg 3.42mg 28%
Fats 0.28g 17.8g 27%
Polyunsaturated fat 0.076g 4.16g 27%
Monounsaturated fat 0.088g 10.171g 25%
Protein 2.69g 13.31g 21%
Copper 0.069mg 0.258mg 21%
Phosphorus 43mg 192mg 21%
Magnesium 12mg 82mg 17%
Potassium 35mg 585mg 16%
Sodium 1mg 294mg 13%
Selenium 7.5µg 1µg 12%
Vitamin B2 0.013mg 0.166mg 12%
Calories 130kcal 333kcal 10%
Manganese 0.472mg 0.691mg 10%
Saturated fat 0.077g 2.383g 10%
Zinc 0.49mg 1.5mg 9%
Folate 58µg 93µg 9%
Calcium 10mg 54mg 4%
Vitamin B3 1.476mg 1.044mg 3%
Vitamin C 0mg 1.6mg 2%
Fiber 0.4g 2%
Vitamin B5 0.39mg 0.292mg 2%
Vitamin B6 0.093mg 0.125mg 2%
Carbs 28.17g 31.84g 1%
Vitamin B1 0.163mg 0.146mg 1%
Protein per 100 calories 2.1g 4g N/A
Calories per 10 g protein 483kcal 250kcal N/A
Weight per 100 calories 77g 30g N/A
Unsaturated / Saturated Fat ratio 2.1 6 N/A
Net carbs 27.77g 31.84g N/A
Sugar 0.05g N/A
Vitamin A 0µg 1µg 0%
Vitamin E 0.04mg 0%
Choline 2.1mg 0%
Tryptophan 0.031mg 0.134mg 0%
Threonine 0.096mg 0.492mg 0%
Isoleucine 0.116mg 0.567mg 0%
Leucine 0.222mg 0.944mg 0%
Lysine 0.097mg 0.856mg 0%
Methionine 0.063mg 0.187mg 0%
Phenylalanine 0.144mg 0.707mg 0%
Valine 0.164mg 0.562mg 0%
Histidine 0.063mg 0.364mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 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 +97.7%
Contains more ProteinProtein +394.8%
Contains more FatsFats +6257.1%
Contains more CarbsCarbs +13%
Contains more OtherOther +478.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 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 -96.8%
Contains more Mono. FatMonounsaturated fat +11458%
Contains more Poly. FatPolyunsaturated fat +5373.7%

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.