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Navy bean vs Falafel - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in vitamins?
Navy bean
Navy bean is relatively richer in vitamins
Which food is cheaper?
Navy bean
Navy bean is cheaper (difference - $2.7)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 2.298g)
Which food contains less Sodium?
Navy bean
Navy bean contains less Sodium (difference - 281mg)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 3)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Navy bean Falafel
Rich in vitamins ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Sodium ok
Rich in minerals ok
Lower in glycemic index ok
Lower in Sugars Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Navy bean Falafel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
23
Navy bean
10
Falafel
Mineral Summary Score
30
Navy bean
43
Falafel

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Magnesium +23.2%
Contains more Copper +38%
Contains less Sodium -95.6%
Contains more Iron +77.2%
Contains more Calcium +260%
Contains more Potassium +90.6%
Contains more Zinc +68.5%
Contains more Phosphorus +92%
Contains more Magnesium +23.2%
Contains more Copper +38%
Contains less Sodium -95.6%
Contains more Iron +77.2%
Contains more Calcium +260%
Contains more Potassium +90.6%
Contains more Zinc +68.5%
Contains more Phosphorus +92%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +1075%
Contains more Vitamin B1 +167.1%
Contains more Vitamin B2 +29.5%
Contains more Vitamin B3 +16.9%
Contains more Vitamin B5 +182.5%
Contains more Vitamin B6 +52.8%
Contains more Vitamin A +225%
Contains more Folic acid (B9) +∞%
Contains more Vitamin C +1075%
Contains more Vitamin B1 +167.1%
Contains more Vitamin B2 +29.5%
Contains more Vitamin B3 +16.9%
Contains more Vitamin B5 +182.5%
Contains more Vitamin B6 +52.8%
Contains more Vitamin A +225%
Contains more Folic acid (B9) +∞%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
37%
Navy bean
80%
Falafel
Carbohydrates
13%
Navy bean
32%
Falafel
Fats
3%
Navy bean
82%
Falafel

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Navy bean Falafel Opinion
Calories 67 333 Falafel
Protein 6.15 13.31 Falafel
Fats 0.7 17.8 Falafel
Vitamin C 18.8 1.6 Navy bean
Carbs 13.05 31.84 Falafel
Cholesterol 0 0
Vitamin D 0 0
Iron 1.93 3.42 Falafel
Calcium 15 54 Falafel
Potassium 307 585 Falafel
Magnesium 101 82 Navy bean
Sugars
Fiber
Copper 0.356 0.258 Navy bean
Zinc 0.89 1.5 Falafel
Starch
Phosphorus 100 192 Falafel
Sodium 13 294 Navy bean
Vitamin A 4 13 Falafel
Vitamin E
Vitamin D 0 0
Vitamin B1 0.39 0.146 Navy bean
Vitamin B2 0.215 0.166 Navy bean
Vitamin B3 1.22 1.044 Navy bean
Vitamin B5 0.825 0.292 Navy bean
Vitamin B6 0.191 0.125 Navy bean
Vitamin B12 0 0
Vitamin K
Folic acid (B9) 0 15 Falafel
Trans Fat 0 0
Saturated Fat 0.085 2.383 Navy bean
Monounsaturated Fat 0.052 10.171 Falafel
Polyunsaturated fat 0.407 4.16 Falafel
Tryptophan 0.064 0.134 Falafel
Threonine 0.258 0.492 Falafel
Isoleucine 0.273 0.567 Falafel
Leucine 0.442 0.944 Falafel
Lysine 0.35 0.856 Falafel
Methionine 0.064 0.187 Falafel
Phenylalanine 0.31 0.707 Falafel
Valine 0.316 0.562 Falafel
Histidine 0.172 0.364 Falafel
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.