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Falafel vs. Black turtle bean — In-Depth Nutrition Comparison

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A recap on differences between Falafel and Black turtle bean

  • Falafel is higher in Manganese, Vitamin B2, Magnesium, Iron, Zinc, and Phosphorus, yet Black turtle bean is higher in Vitamin B1.
  • Falafel covers your daily Manganese needs 16% more than Black turtle bean.
  • Falafel contains 98 times more Sodium than Black turtle bean. While Falafel contains 294mg of Sodium, Black turtle bean contains only 3mg.

Food varieties used in this article are Falafel, home-prepared and Beans, black turtle, mature seeds, cooked, boiled, without salt.

Infographic

Falafel vs Black turtle bean 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.
Contains more Iron +20%
Contains more Magnesium +67.3%
Contains more Phosphorus +26.3%
Contains more Potassium +35.1%
Contains more Zinc +97.4%
Contains more Manganese +111.3%
Contains less Sodium -99%
Contains more Selenium +20%
Equal in Calcium - 55
Equal in Copper - 0.269
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 107% 35% 66% 39% 1% 21% 90% 43% 7%
Contains more Iron +20%
Contains more Magnesium +67.3%
Contains more Phosphorus +26.3%
Contains more Potassium +35.1%
Contains more Zinc +97.4%
Contains more Manganese +111.3%
Contains less Sodium -99%
Contains more Selenium +20%
Equal in Calcium - 55
Equal in Copper - 0.269

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.
:
Contains more Vitamin A +116.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +196.4%
Contains more Vitamin B3 +98.1%
Contains more Vitamin B5 +12.3%
Contains more Vitamin B6 +62.3%
Contains more Vitamin B1 +54.1%
Equal in Folate - 86
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 9%
Contains more Vitamin A +116.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +196.4%
Contains more Vitamin B3 +98.1%
Contains more Vitamin B5 +12.3%
Contains more Vitamin B6 +62.3%
Contains more Vitamin B1 +54.1%
Equal in Folate - 86

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +62.7%
Contains more Fats +4985.7%
Contains more Carbs +30.8%
Contains more Other +76.1%
Contains more Water +89.9%
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
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Contains more Protein +62.7%
Contains more Fats +4985.7%
Contains more Carbs +30.8%
Contains more Other +76.1%
Contains more Water +89.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +33803.3%
Contains more Polyunsaturated fat +2691.9%
Contains less Saturated Fat -96.3%
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
Contains more Monounsaturated Fat +33803.3%
Contains more Polyunsaturated fat +2691.9%
Contains less Saturated Fat -96.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Falafel Black turtle bean Opinion
Net carbs 31.84g 16.05g Falafel
Protein 13.31g 8.18g Falafel
Fats 17.8g 0.35g Falafel
Carbs 31.84g 24.35g Falafel
Calories 333kcal 130kcal Falafel
Sugar 0.32g Falafel
Fiber 8.3g Black turtle bean
Calcium 54mg 55mg Black turtle bean
Iron 3.42mg 2.85mg Falafel
Magnesium 82mg 49mg Falafel
Phosphorus 192mg 152mg Falafel
Potassium 585mg 433mg Falafel
Sodium 294mg 3mg Black turtle bean
Zinc 1.5mg 0.76mg Falafel
Copper 0.258mg 0.269mg Black turtle bean
Manganese 0.691mg 0.327mg Falafel
Selenium 1µg 1.2µg Black turtle bean
Vitamin A 13IU 6IU Falafel
Vitamin A RAE 1µg 0µg Falafel
Vitamin E 0.87mg Black turtle bean
Vitamin C 1.6mg 0mg Falafel
Vitamin B1 0.146mg 0.225mg Black turtle bean
Vitamin B2 0.166mg 0.056mg Falafel
Vitamin B3 1.044mg 0.527mg Falafel
Vitamin B5 0.292mg 0.26mg Falafel
Vitamin B6 0.125mg 0.077mg Falafel
Folate 93µg 86µg Falafel
Vitamin K 3.3µg Black turtle bean
Tryptophan 0.134mg 0.097mg Falafel
Threonine 0.492mg 0.344mg Falafel
Isoleucine 0.567mg 0.361mg Falafel
Leucine 0.944mg 0.653mg Falafel
Lysine 0.856mg 0.562mg Falafel
Methionine 0.187mg 0.123mg Falafel
Phenylalanine 0.707mg 0.442mg Falafel
Valine 0.562mg 0.428mg Falafel
Histidine 0.364mg 0.228mg Falafel
Saturated Fat 2.383g 0.089g Black turtle bean
Monounsaturated Fat 10.171g 0.03g Falafel
Polyunsaturated fat 4.16g 0.149g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Black turtle bean
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
18%
Falafel
17%
Black turtle bean
Minerals Daily Need Coverage Score
60%
Falafel
42%
Black turtle bean

Comparison summary

Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0.32g)
Which food is richer in vitamins?
Falafel
Falafel is relatively richer in vitamins
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 291mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 2.294g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 13)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/nutrients
  2. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.