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  6. Semolina vs. Falafel

Semolina vs. Falafel — In-Depth Nutrition Comparison

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The main differences between semolina and falafel

  • Semolina is richer in selenium, vitamin B6, vitamin B3, and manganese, yet falafel is richer in iron, folate, magnesium, and potassium.
  • Daily need coverage for selenium for semolina is 34% higher.
  • Semolina contains 5 times more vitamin B3 than falafel. Semolina contains 5.048mg of vitamin B3, while falafel contains 1.044mg.
  • Semolina contains less saturated fat.
  • Falafel has a lower glycemic index than semolina.

Food types used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Falafel, home-prepared.

Infographic

Semolina 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
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 CalciumCalcium +31.5%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +49.8%
Contains more SeleniumSelenium +1890%
Contains more MagnesiumMagnesium +203.7%
Contains more PotassiumPotassium +236.2%
Contains more IronIron +362.2%
Contains more ZincZinc +47.1%
Contains more PhosphorusPhosphorus +25.5%
~equal in Copper ~0.258mg

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.
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% 0.6% 56% 12% 95% 40% 104% 0% 0.25% 6%
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 +53.4%
Contains more Vitamin B3Vitamin B3 +383.5%
Contains more Vitamin B5Vitamin B5 +130.1%
Contains more Vitamin B6Vitamin B6 +261.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +232%
Contains more FolateFolate +1062.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Semolina Falafel DV% diff.
Iron 0.74mg 3.42mg 34%
Selenium 19.9µg 1µg 34%
Starch 68.29g 28%
Fats 1.03g 17.8g 26%
Polyunsaturated fat 0.322g 4.16g 26%
Vitamin B3 5.048mg 1.044mg 25%
Vitamin B6 0.452mg 0.125mg 25%
Monounsaturated fat 0.258g 10.171g 25%
Folate 8µg 93µg 21%
Carbs 80.89g 31.84g 16%
Manganese 1.035mg 0.691mg 15%
Magnesium 27mg 82mg 13%
Sodium 2mg 294mg 13%
Protein 7.51g 13.31g 12%
Potassium 174mg 585mg 12%
Vitamin B2 0.05mg 0.166mg 9%
Saturated fat 0.294g 2.383g 9%
Vitamin B5 0.672mg 0.292mg 8%
Fiber 1.8g 7%
Vitamin B1 0.224mg 0.146mg 7%
Phosphorus 153mg 192mg 6%
Zinc 1.02mg 1.5mg 4%
Copper 0.284mg 0.258mg 3%
Calories 374kcal 333kcal 2%
Vitamin C 0mg 1.6mg 2%
Calcium 71mg 54mg 2%
Protein per 100 calories 2g 4g N/A
Calories per 10 g protein 498kcal 250kcal N/A
Weight per 100 calories 27g 30g N/A
Unsaturated / Saturated Fat ratio 2 6 N/A
Net carbs 79.09g 31.84g N/A
Sugar 0.33g N/A
Vitamin A 1µg 0%
Vitamin E 0.03mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.103mg 0.134mg 0%
Threonine 0.271mg 0.492mg 0%
Isoleucine 0.339mg 0.567mg 0%
Leucine 0.656mg 0.944mg 0%
Lysine 0.215mg 0.856mg 0%
Methionine 0.183mg 0.187mg 0%
Phenylalanine 0.398mg 0.707mg 0%
Valine 0.47mg 0.562mg 0%
Histidine 0.185mg 0.364mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 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 CarbsCarbs +154.1%
Contains more ProteinProtein +77.2%
Contains more FatsFats +1628.2%
Contains more WaterWater +251.1%
Contains more OtherOther +242.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 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 -87.7%
Contains more Mono. FatMonounsaturated fat +3842.2%
Contains more Poly. FatPolyunsaturated fat +1191.9%

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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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.