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  6. Falafel vs. Cranberry beans

Falafel vs. Cranberry beans — In-Depth Nutrition Comparison

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How are Falafel and Cranberry beans different?

  • Falafel is richer in Iron, Manganese, Phosphorus, Magnesium, Vitamin B2, and Potassium, while Cranberry beans is higher in Folate, and Vitamin B1.
  • Cranberry beans covers your daily need of Folate 29% more than Falafel.
  • Falafel contains 294 times more Sodium than Cranberry beans. Falafel contains 294mg of Sodium, while Cranberry beans contains 1mg.

Falafel, home-prepared and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Falafel vs Cranberry beans 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.
Falafel
Falafel
8
:
2
Cranberry beans
Cranberry beans
Contains more Iron +63.6%
Contains more Magnesium +64%
Contains more Phosphorus +42.2%
Contains more Potassium +51.2%
Contains more Zinc +31.6%
Contains more Copper +11.7%
Contains more Manganese +86.8%
Contains less Sodium -99.7%
Contains more Selenium +30%
Equal in Calcium - 50
Falafel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Cranberry beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Contains more Iron +63.6%
Contains more Magnesium +64%
Contains more Phosphorus +42.2%
Contains more Potassium +51.2%
Contains more Zinc +31.6%
Contains more Copper +11.7%
Contains more Manganese +86.8%
Contains less Sodium -99.7%
Contains more Selenium +30%
Equal in Calcium - 50

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.
Falafel
Falafel
6
:
2
Cranberry beans
Cranberry beans
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +140.6%
Contains more Vitamin B3 +102.7%
Contains more Vitamin B5 +21.7%
Contains more Vitamin B6 +54.3%
Contains more Vitamin B1 +43.8%
Contains more Folate +122.6%
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%
Cranberry 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% 0% 0% 0% 53% 16% 10% 15% 19% 156% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +140.6%
Contains more Vitamin B3 +102.7%
Contains more Vitamin B5 +21.7%
Contains more Vitamin B6 +54.3%
Contains more Vitamin B1 +43.8%
Contains more Folate +122.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Falafel
Falafel
4
:
1
Cranberry beans
Cranberry beans
Contains more Protein +42.5%
Contains more Fats +3769.6%
Contains more Carbs +30.2%
Contains more Other +122.9%
Contains more Water +86.7%
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
Cranberry beans
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more Protein +42.5%
Contains more Fats +3769.6%
Contains more Carbs +30.2%
Contains more Other +122.9%
Contains more Water +86.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Falafel
Falafel
2
:
1
Cranberry beans
Cranberry beans
Contains more Monounsaturated Fat +25327.5%
Contains more Polyunsaturated fat +1990.5%
Contains less Saturated Fat -95%
Falafel
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Cranberry beans
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Contains more Monounsaturated Fat +25327.5%
Contains more Polyunsaturated fat +1990.5%
Contains less Saturated Fat -95%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Falafel Cranberry beans Opinion
Net carbs 31.84g 15.86g Falafel
Protein 13.31g 9.34g Falafel
Fats 17.8g 0.46g Falafel
Carbs 31.84g 24.46g Falafel
Calories 333kcal 136kcal Falafel
Fiber 8.6g Cranberry beans
Calcium 54mg 50mg Falafel
Iron 3.42mg 2.09mg Falafel
Magnesium 82mg 50mg Falafel
Phosphorus 192mg 135mg Falafel
Potassium 585mg 387mg Falafel
Sodium 294mg 1mg Cranberry beans
Zinc 1.5mg 1.14mg Falafel
Copper 0.258mg 0.231mg Falafel
Manganese 0.691mg 0.37mg Falafel
Selenium 1µg 1.3µg Cranberry beans
Vitamin A 13IU 0IU Falafel
Vitamin A RAE 1µg Falafel
Vitamin C 1.6mg 0mg Falafel
Vitamin B1 0.146mg 0.21mg Cranberry beans
Vitamin B2 0.166mg 0.069mg Falafel
Vitamin B3 1.044mg 0.515mg Falafel
Vitamin B5 0.292mg 0.24mg Falafel
Vitamin B6 0.125mg 0.081mg Falafel
Folate 93µg 207µg Cranberry beans
Tryptophan 0.134mg 0.111mg Falafel
Threonine 0.492mg 0.393mg Falafel
Isoleucine 0.567mg 0.412mg Falafel
Leucine 0.944mg 0.746mg Falafel
Lysine 0.856mg 0.641mg Falafel
Methionine 0.187mg 0.14mg Falafel
Phenylalanine 0.707mg 0.505mg Falafel
Valine 0.562mg 0.489mg Falafel
Histidine 0.364mg 0.26mg Falafel
Saturated Fat 2.383g 0.119g Cranberry beans
Monounsaturated Fat 10.171g 0.04g Falafel
Polyunsaturated fat 4.16g 0.199g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Cranberry beans
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
22%
Cranberry beans
Minerals Daily Need Coverage Score
60%
Falafel
38%
Cranberry beans

Comparison summary

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 - 2)
Which food is richer in vitamins?
Falafel
Falafel is relatively richer in vitamins
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 293mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 2.264g)
Which food is cheaper?
Cranberry beans
Cranberry beans is cheaper (difference - $1.6)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.