Food vs food · USDA FNDDS 2021–2023
Falafel vs gyro
Comparing usual servings (falafel: 1 sandwich, any size, 215 g; gyro: 1 sandwich, any size, 200 g), USDA’s figures are higher for falafel in 31 of the 65 nutrients it reports, and for gyro in 21. The widest gaps against the Daily Value: more vitamin K (64.1 µg vs 7.4 µg), vitamin E and folate in falafel; more vitamin B12 (1.72 µg vs 0.13 µg), selenium and zinc in gyro. Energy: 570 kcal for falafel, 368 kcal for gyro. Per 100 g, the figures are higher for falafel in 28 and for gyro in 22.
Every nutrient, side by side
Both are mixed dishes: USDA’s values assume standard recipes, and yours may differ.
Falafel sandwich
Serving size 1 sandwich, any size · 215 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 570 kcal (more) | |
| Protein | 13.4 g | |
| Carbohydrates | 58 g (more) | |
| Fat | 31.8 g (more) | |
| Alcohol | 0 g | |
| Water | 108 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 4.51 g | 23% |
| Monounsaturated fat | 13 g (more) | |
| Polyunsaturated fat | 11.8 g (more) | |
| Cholesterol | 2.15 mg | 1% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | <0.01 g | |
| SFA 8:0 (caprylic) | 0.02 g (more) | |
| SFA 10:0 (capric) | 0.05 g | |
| SFA 12:0 (lauric) | 0.02 g | |
| SFA 14:0 (myristic) | 0.09 g | |
| SFA 16:0 (palmitic) | 3.2 g (more) | |
| SFA 18:0 (stearic) | 0.91 g | |
| MUFA 16:1 (palmitoleic) | 0.13 g | |
| MUFA 18:1 (oleic) | 12.6 g (more) | |
| MUFA 20:1 (gadoleic) | 0.19 g (more) | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 10.5 g (more) | |
| PUFA 18:3 (linolenic) | 1.26 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 5.38 g (more) | 19% |
| Sugars | 6.41 g (more) | |
| Vitamins | ||
| Vitamin A | 47.3 µg (more) | 5% |
| Retinol | 6.45 µg | |
| Beta-carotene | 477 µg (more) | |
| Alpha-carotene | 15 µg | |
| Beta-cryptoxanthin | 15 µg (more) | |
| Lycopene | 568 µg | |
| Lutein + zeaxanthin | 258 µg (more) | |
| Vitamin C | 11.2 mg (more) | 12% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 6.02 mg (more) | 40% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 64.1 µg (more) | 53% |
| Thiamin (B1) | 0.49 mg (more) | 41% |
| Riboflavin (B2) | 0.33 mg | 25% |
| Niacin (B3) | 3.59 mg | 22% |
| Vitamin B6 | 0.19 mg | 11% |
| Folate | 131 µg (more) | |
| Folate, DFE | 170 µg (more) | 42% |
| Folate, food | 77.4 µg (more) | |
| Folic acid | 53.8 µg (more) | |
| Vitamin B12 | 0.13 µg | 5% |
| Vitamin B12, added | 0 µg | |
| Choline | 42.4 mg | 8% |
| Minerals | ||
| Calcium | 144 mg (more) | 11% |
| Iron | 3.33 mg (more) | 19% |
| Magnesium | 45.2 mg (more) | 11% |
| Phosphorus | 176 mg | 14% |
| Potassium | 411 mg (more) | 9% |
| Sodium | 772 mg (more) | 34% |
| Zinc | 1.44 mg | 13% |
| Copper | 0.26 mg (more) | 29% |
| Selenium | 19.1 µg | 35% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Gyro sandwich
Serving size 1 sandwich, any size · 200 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 368 kcal | |
| Protein | 22.4 g (more) | |
| Carbohydrates | 37.6 g | |
| Fat | 13.5 g | |
| Alcohol | 0 g | |
| Water | 124 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 5.04 g (more) | 25% |
| Monounsaturated fat | 5.68 g | |
| Polyunsaturated fat | 1.1 g | |
| Cholesterol | 58 mg (more) | 19% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | <0.01 g | |
| SFA 8:0 (caprylic) | 0.01 g | |
| SFA 10:0 (capric) | 0.06 g (more) | |
| SFA 12:0 (lauric) | 0.05 g (more) | |
| SFA 14:0 (myristic) | 0.44 g (more) | |
| SFA 16:0 (palmitic) | 2.74 g | |
| SFA 18:0 (stearic) | 1.48 g (more) | |
| MUFA 16:1 (palmitoleic) | 0.38 g (more) | |
| MUFA 18:1 (oleic) | 5.08 g | |
| MUFA 20:1 (gadoleic) | 0.02 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.88 g | |
| PUFA 18:3 (linolenic) | 0.12 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0.03 g (more) | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 2 g | 7% |
| Sugars | 3.48 g | |
| Vitamins | ||
| Vitamin A | 18 µg | 2% |
| Retinol | 8 µg (more) | |
| Beta-carotene | 124 µg | |
| Alpha-carotene | 20 µg (more) | |
| Beta-cryptoxanthin | 4 µg | |
| Lycopene | 844 µg (more) | |
| Lutein + zeaxanthin | 66 µg | |
| Vitamin C | 7 mg | 8% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.66 mg | 4% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 7.4 µg | 6% |
| Thiamin (B1) | 0.44 mg | 37% |
| Riboflavin (B2) | 0.38 mg (more) | 29% |
| Niacin (B3) | 6.54 mg (more) | 41% |
| Vitamin B6 | 0.23 mg (more) | 14% |
| Folate | 82 µg | |
| Folate, DFE | 118 µg | 30% |
| Folate, food | 32 µg | |
| Folic acid | 50 µg | |
| Vitamin B12 | 1.72 µg (more) | 72% |
| Vitamin B12, added | 0 µg | |
| Choline | 67.2 mg (more) | 12% |
| Minerals | ||
| Calcium | 92 mg | 7% |
| Iron | 2.96 mg | 16% |
| Magnesium | 36 mg | 9% |
| Phosphorus | 214 mg (more) | 17% |
| Potassium | 410 mg | 9% |
| Sodium | 646 mg | 28% |
| Zinc | 3.94 mg (more) | 36% |
| Copper | 0.2 mg | 22% |
| Selenium | 32.6 µg (more) | 59% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Falafel sandwich
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 265 kcal (more) | |
| Protein | 6.22 g | |
| Carbohydrates | 27 g (more) | |
| Fat | 14.8 g (more) | |
| Alcohol | 0 g | |
| Water | 50.2 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 2.1 g | 10% |
| Monounsaturated fat | 6.04 g (more) | |
| Polyunsaturated fat | 5.48 g (more) | |
| Cholesterol | 1 mg | <1% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | <0.01 g | |
| SFA 8:0 (caprylic) | <0.01 g | |
| SFA 10:0 (capric) | 0.02 g | |
| SFA 12:0 (lauric) | <0.01 g | |
| SFA 14:0 (myristic) | 0.04 g | |
| SFA 16:0 (palmitic) | 1.49 g (more) | |
| SFA 18:0 (stearic) | 0.42 g | |
| MUFA 16:1 (palmitoleic) | 0.06 g | |
| MUFA 18:1 (oleic) | 5.87 g (more) | |
| MUFA 20:1 (gadoleic) | 0.09 g (more) | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 4.87 g (more) | |
| PUFA 18:3 (linolenic) | 0.59 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 2.5 g (more) | 9% |
| Sugars | 2.98 g (more) | |
| Vitamins | ||
| Vitamin A | 22 µg (more) | 2% |
| Retinol | 3 µg | |
| Beta-carotene | 222 µg (more) | |
| Alpha-carotene | 7 µg | |
| Beta-cryptoxanthin | 7 µg (more) | |
| Lycopene | 264 µg | |
| Lutein + zeaxanthin | 120 µg (more) | |
| Vitamin C | 5.2 mg (more) | 6% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 2.8 mg (more) | 19% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 29.8 µg (more) | 25% |
| Thiamin (B1) | 0.23 mg (more) | 19% |
| Riboflavin (B2) | 0.15 mg | 12% |
| Niacin (B3) | 1.67 mg | 10% |
| Vitamin B6 | 0.09 mg | 5% |
| Folate | 61 µg (more) | |
| Folate, DFE | 79 µg (more) | 20% |
| Folate, food | 36 µg (more) | |
| Folic acid | 25 µg | |
| Vitamin B12 | 0.06 µg | 2% |
| Vitamin B12, added | 0 µg | |
| Choline | 19.7 mg | 4% |
| Minerals | ||
| Calcium | 67 mg (more) | 5% |
| Iron | 1.55 mg (more) | 9% |
| Magnesium | 21 mg (more) | 5% |
| Phosphorus | 82 mg | 7% |
| Potassium | 191 mg | 4% |
| Sodium | 359 mg (more) | 16% |
| Zinc | 0.67 mg | 6% |
| Copper | 0.12 mg (more) | 14% |
| Selenium | 8.9 µg | 16% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
Gyro sandwich
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 184 kcal | |
| Protein | 11.2 g (more) | |
| Carbohydrates | 18.8 g | |
| Fat | 6.76 g | |
| Alcohol | 0 g | |
| Water | 62 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 2.52 g (more) | 13% |
| Monounsaturated fat | 2.84 g | |
| Polyunsaturated fat | 0.55 g | |
| Cholesterol | 29 mg (more) | 10% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | <0.01 g | |
| SFA 8:0 (caprylic) | <0.01 g | |
| SFA 10:0 (capric) | 0.03 g (more) | |
| SFA 12:0 (lauric) | 0.03 g (more) | |
| SFA 14:0 (myristic) | 0.22 g (more) | |
| SFA 16:0 (palmitic) | 1.37 g | |
| SFA 18:0 (stearic) | 0.74 g (more) | |
| MUFA 16:1 (palmitoleic) | 0.19 g (more) | |
| MUFA 18:1 (oleic) | 2.54 g | |
| MUFA 20:1 (gadoleic) | 0.01 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.44 g | |
| PUFA 18:3 (linolenic) | 0.06 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0.02 g (more) | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 1 g | 4% |
| Sugars | 1.74 g | |
| Vitamins | ||
| Vitamin A | 9 µg | 1% |
| Retinol | 4 µg (more) | |
| Beta-carotene | 62 µg | |
| Alpha-carotene | 10 µg (more) | |
| Beta-cryptoxanthin | 2 µg | |
| Lycopene | 422 µg (more) | |
| Lutein + zeaxanthin | 33 µg | |
| Vitamin C | 3.5 mg | 4% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.33 mg | 2% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 3.7 µg | 3% |
| Thiamin (B1) | 0.22 mg | 18% |
| Riboflavin (B2) | 0.19 mg (more) | 15% |
| Niacin (B3) | 3.27 mg (more) | 20% |
| Vitamin B6 | 0.12 mg (more) | 7% |
| Folate | 41 µg | |
| Folate, DFE | 59 µg | 15% |
| Folate, food | 16 µg | |
| Folic acid | 25 µg | |
| Vitamin B12 | 0.86 µg (more) | 36% |
| Vitamin B12, added | 0 µg | |
| Choline | 33.6 mg (more) | 6% |
| Minerals | ||
| Calcium | 46 mg | 4% |
| Iron | 1.48 mg | 8% |
| Magnesium | 18 mg | 4% |
| Phosphorus | 107 mg (more) | 9% |
| Potassium | 205 mg (more) | 4% |
| Sodium | 323 mg | 14% |
| Zinc | 1.97 mg (more) | 18% |
| Copper | 0.1 mg | 11% |
| Selenium | 16.3 µg (more) | 30% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
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How to read it
- Foods. Falafel is FNDDS’s “Falafel sandwich” and gyro is “Gyro sandwich”, the same foods and numbers Calorie Tape shows.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- Checks. A check marks whichever food has more of a nutrient. More isn’t better or worse, just more. Amounts that round to the same number get no check.
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Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.