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  6. Navy beans vs. Falafel

Navy beans vs. Falafel — In-Depth Nutrition Comparison

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What are the main differences between Navy beans and Falafel?

  • Navy beans is richer in Folate, and Vitamin B1, while Falafel is higher in Iron, Vitamin B2, Manganese, Magnesium, Phosphorus, and Potassium.
  • Falafel's daily need coverage for Iron is 13% higher.
  • Falafel has 2 times less Vitamin B1 than Navy beans. Navy beans has 0.237mg of Vitamin B1, while Falafel has 0.146mg.
  • Navy beans is lower in Saturated Fat.

We used Beans, navy, mature seeds, cooked, boiled, without salt and Falafel, home-prepared types in this comparison.

Infographic

Navy beans 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.
Navy beans
Navy beans
3
:
7
Falafel
Falafel
Contains more Calcium +27.8%
Contains less Sodium -100%
Contains more Selenium +190%
Contains more Iron +44.9%
Contains more Magnesium +54.7%
Contains more Phosphorus +33.3%
Contains more Potassium +50.4%
Contains more Zinc +45.6%
Contains more Copper +22.9%
Contains more Manganese +31.1%
Navy beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Falafel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Contains more Calcium +27.8%
Contains less Sodium -100%
Contains more Selenium +190%
Contains more Iron +44.9%
Contains more Magnesium +54.7%
Contains more Phosphorus +33.3%
Contains more Potassium +50.4%
Contains more Zinc +45.6%
Contains more Copper +22.9%
Contains more Manganese +31.1%

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.
Navy beans
Navy beans
5
:
5
Falafel
Falafel
Contains more Vitamin B1 +62.3%
Contains more Vitamin B6 +10.4%
Contains more Folate +50.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +77.8%
Contains more Vitamin B2 +151.5%
Contains more Vitamin B3 +60.9%
Equal in Vitamin B5 - 0.292
Equal in Vitamin B6 - 0.125
Navy beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 2%
Falafel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 6% 37% 39% 20% 18% 29% 70% 0% 0%
Contains more Vitamin B1 +62.3%
Contains more Vitamin B6 +10.4%
Contains more Folate +50.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +77.8%
Contains more Vitamin B2 +151.5%
Contains more Vitamin B3 +60.9%
Equal in Vitamin B5 - 0.292
Equal in Vitamin B6 - 0.125

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy beans
Navy beans
1
:
4
Falafel
Falafel
Contains more Water +84.3%
Contains more Protein +61.7%
Contains more Fats +2771%
Contains more Carbs +22.2%
Contains more Other +88.4%
Navy beans
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Falafel
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 Water +84.3%
Contains more Protein +61.7%
Contains more Fats +2771%
Contains more Carbs +22.2%
Contains more Other +88.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy beans
Navy beans
1
:
2
Falafel
Falafel
Contains less Saturated Fat -95.9%
Contains more Monounsaturated Fat +7062.7%
Contains more Polyunsaturated fat +749%
Navy beans
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
Falafel
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Contains less Saturated Fat -95.9%
Contains more Monounsaturated Fat +7062.7%
Contains more Polyunsaturated fat +749%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Navy beans Falafel
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Navy beans Falafel Opinion
Net carbs 15.55g 31.84g Falafel
Protein 8.23g 13.31g Falafel
Fats 0.62g 17.8g Falafel
Carbs 26.05g 31.84g Falafel
Calories 140kcal 333kcal Falafel
Starch 15.4g Navy beans
Sugar 0.37g Falafel
Fiber 10.5g Navy beans
Calcium 69mg 54mg Navy beans
Iron 2.36mg 3.42mg Falafel
Magnesium 53mg 82mg Falafel
Phosphorus 144mg 192mg Falafel
Potassium 389mg 585mg Falafel
Sodium 0mg 294mg Navy beans
Zinc 1.03mg 1.5mg Falafel
Copper 0.21mg 0.258mg Falafel
Manganese 0.527mg 0.691mg Falafel
Selenium 2.9µg 1µg Navy beans
Vitamin A 0IU 13IU Falafel
Vitamin A RAE 0µg 1µg Falafel
Vitamin E 0.01mg Navy beans
Vitamin C 0.9mg 1.6mg Falafel
Vitamin B1 0.237mg 0.146mg Navy beans
Vitamin B2 0.066mg 0.166mg Falafel
Vitamin B3 0.649mg 1.044mg Falafel
Vitamin B5 0.266mg 0.292mg Falafel
Vitamin B6 0.138mg 0.125mg Navy beans
Folate 140µg 93µg Navy beans
Vitamin K 0.6µg Navy beans
Tryptophan 0.1mg 0.134mg Falafel
Threonine 0.289mg 0.492mg Falafel
Isoleucine 0.387mg 0.567mg Falafel
Leucine 0.7mg 0.944mg Falafel
Lysine 0.52mg 0.856mg Falafel
Methionine 0.111mg 0.187mg Falafel
Phenylalanine 0.471mg 0.707mg Falafel
Valine 0.504mg 0.562mg Falafel
Histidine 0.206mg 0.364mg Falafel
Saturated Fat 0.098g 2.383g Navy beans
Monounsaturated Fat 0.142g 10.171g Falafel
Polyunsaturated fat 0.49g 4.16g Falafel
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy beans Falafel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Navy beans
18%
Falafel
Minerals Daily Need Coverage Score
43%
Navy beans
60%
Falafel

Comparison summary

Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 294mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 2.285g)
Which food is cheaper?
Navy beans
Navy beans is cheaper (difference - $2.7)
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0.37g)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.