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  6. Flour vs. Falafel

Flour vs. Falafel — In-Depth Nutrition Comparison

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How are flour and falafel different?

  • Flour is higher in selenium, vitamin B1, vitamin B3, vitamin B2, folate, and iron; however, falafel is richer in magnesium, potassium, and copper.
  • Daily need coverage for selenium for flour is 60% higher.
  • Flour contains 6 times more vitamin B3 than falafel. While flour contains 5.904mg of vitamin B3, falafel contains only 1.044mg.
  • Flour has less sodium.
  • Falafel has a lower glycemic index (33) than flour (72).

Wheat flour, white, all-purpose, enriched, bleached and Falafel, home-prepared are the varieties used in this article.

Infographic

Flour 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.
Flour
Flour
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
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 IronIron +35.7%
Contains less SodiumSodium -99.3%
Contains more SeleniumSelenium +3290%
Contains more MagnesiumMagnesium +272.7%
Contains more CalciumCalcium +260%
Contains more PotassiumPotassium +446.7%
Contains more CopperCopper +79.2%
Contains more ZincZinc +114.3%
Contains more PhosphorusPhosphorus +77.8%
~equal in Manganese ~0.691mg

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.
Flour
Flour
7
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% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
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 +437.7%
Contains more Vitamin B2Vitamin B2 +197.6%
Contains more Vitamin B3Vitamin B3 +465.5%
Contains more Vitamin B5Vitamin B5 +50%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +96.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +184.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Falafel DV% diff.
Selenium 33.9µg 1µg 60%
Vitamin B1 0.785mg 0.146mg 53%
Vitamin B3 5.904mg 1.044mg 30%
Fats 0.98g 17.8g 26%
Vitamin B2 0.494mg 0.166mg 25%
Monounsaturated fat 0.087g 10.171g 25%
Polyunsaturated fat 0.413g 4.16g 25%
Folate 183µg 93µg 23%
Carbs 76.31g 31.84g 15%
Iron 4.64mg 3.42mg 15%
Magnesium 22mg 82mg 14%
Potassium 107mg 585mg 14%
Copper 0.144mg 0.258mg 13%
Sodium 2mg 294mg 13%
Phosphorus 108mg 192mg 12%
Fiber 2.7g 11%
Saturated fat 0.155g 2.383g 10%
Zinc 0.7mg 1.5mg 7%
Protein 10.33g 13.31g 6%
Vitamin B6 0.044mg 0.125mg 6%
Calcium 15mg 54mg 4%
Vitamin B5 0.438mg 0.292mg 3%
Calories 364kcal 333kcal 2%
Vitamin C 0mg 1.6mg 2%
Choline 10.4mg 2%
Protein per 100 calories 2.8g 4g N/A
Calories per 10 g protein 352kcal 250kcal N/A
Weight per 100 calories 27g 30g N/A
Unsaturated / Saturated Fat ratio 3.2 6 N/A
Net carbs 73.61g 31.84g N/A
Sugar 0.27g N/A
Vitamin A 0µg 1µg 0%
Vitamin E 0.06mg 0%
Manganese 0.682mg 0.691mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.127mg 0.134mg 0%
Threonine 0.281mg 0.492mg 0%
Isoleucine 0.357mg 0.567mg 0%
Leucine 0.71mg 0.944mg 0%
Lysine 0.228mg 0.856mg 0%
Methionine 0.183mg 0.187mg 0%
Phenylalanine 0.52mg 0.707mg 0%
Valine 0.415mg 0.562mg 0%
Histidine 0.23mg 0.364mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 +139.7%
Contains more ProteinProtein +28.8%
Contains more FatsFats +1716.3%
Contains more WaterWater +190.4%
Contains more OtherOther +428.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 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 -93.5%
Contains more Mono. FatMonounsaturated fat +11590.8%
Contains more Poly. FatPolyunsaturated fat +907.3%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.