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Wheat vs. Falafel — In-Depth Nutrition Comparison

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What are the differences between wheat and falafel?

  • Wheat is higher in selenium and manganese; however, falafel is richer in fats, iron, folate, protein, potassium, and vitamin B2.
  • Wheat's daily need coverage for selenium is 56% more.
  • Wheat has less saturated fat.
  • Falafel has a lower glycemic index (33) than wheat (50).

We used Wheat, KAMUT khorasan, cooked and Falafel, home-prepared types in this article.

Infographic

Wheat vs Falafel infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Wheat
Wheat
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
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 ZincZinc +22.7%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +49.1%
Contains more SeleniumSelenium +3090%
Contains more MagnesiumMagnesium +70.8%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +256.7%
Contains more IronIron +94.3%
Contains more CopperCopper +24.6%
Contains more PhosphorusPhosphorus +30.6%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Wheat
Wheat
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% 4.8% 24% 6.9% 43% 0% 16% 0% 0% 8.3%
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 5.3% 0% 0.33% 0% 37% 38% 20% 18% 29% 0% 0% 70%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +120.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +53.7%
Contains more Vitamin B2Vitamin B2 +453.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +78.6%
Contains more FolateFolate +745.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Wheat Falafel DV% diff.
Selenium 31.9µg 1µg 56%
Fats 0.83g 17.8g 26%
Polyunsaturated fat 0.243g 4.16g 26%
Monounsaturated fat 0.084g 10.171g 25%
Iron 1.76mg 3.42mg 21%
Folate 11µg 93µg 21%
Fiber 4.3g 17%
Protein 5.71g 13.31g 15%
Manganese 1.03mg 0.691mg 15%
Potassium 164mg 585mg 12%
Sodium 8mg 294mg 12%
Calories 132kcal 333kcal 10%
Vitamin B2 0.03mg 0.166mg 10%
Saturated fat 0.077g 2.383g 10%
Magnesium 48mg 82mg 8%
Vitamin B3 2.305mg 1.044mg 8%
Copper 0.207mg 0.258mg 6%
Phosphorus 147mg 192mg 6%
Vitamin B5 0.292mg 6%
Calcium 9mg 54mg 5%
Vitamin B1 0.095mg 0.146mg 4%
Vitamin B6 0.07mg 0.125mg 4%
Zinc 1.84mg 1.5mg 3%
Vitamin C 1.6mg 2%
Vitamin E 0.24mg 2%
Carbs 27.6g 31.84g 1%
Protein per 100 calories 4.3g 4g N/A
Calories per 10 g protein 231kcal 250kcal N/A
Weight per 100 calories 76g 30g N/A
Unsaturated / Saturated Fat ratio 4.2 6 N/A
Net carbs 23.3g 31.84g N/A
Sugar 3.07g N/A
Vitamin A 1µg 0%
Trans fat 0.002g 0g N/A
Tryptophan 0.051mg 0.134mg 0%
Threonine 0.172mg 0.492mg 0%
Isoleucine 0.22mg 0.567mg 0%
Leucine 0.432mg 0.944mg 0%
Lysine 0.161mg 0.856mg 0%
Methionine 0.097mg 0.187mg 0%
Phenylalanine 0.3mg 0.707mg 0%
Valine 0.267mg 0.562mg 0%
Histidine 0.147mg 0.364mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
1
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 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 +88.3%
Contains more ProteinProtein +133.1%
Contains more FatsFats +2044.6%
Contains more CarbsCarbs +15.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 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 +12008.3%
Contains more Poly. FatPolyunsaturated fat +1611.9%

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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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.