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Falafel vs Navy bean - In-Depth Nutrition Comparison

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Comparison summary

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

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.
Falafel Navy bean
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugars Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Falafel Navy bean
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
10
Falafel
23
Navy bean
Mineral Summary Score
43
Falafel
30
Navy bean

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 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%
Contains more Magnesium +23.2%
Contains more Copper +38%
Contains less Sodium -95.6%

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 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) +∞%
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%

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
80%
Falafel
37%
Navy bean
Carbohydrates
32%
Falafel
13%
Navy bean
Fats
82%
Falafel
3%
Navy bean

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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 Falafel Navy bean Opinion
Calories 333 67 Falafel
Protein 13.31 6.15 Falafel
Fats 17.8 0.7 Falafel
Vitamin C 1.6 18.8 Navy bean
Carbs 31.84 13.05 Falafel
Cholesterol 0 0
Vitamin D 0 0
Iron 3.42 1.93 Falafel
Calcium 54 15 Falafel
Potassium 585 307 Falafel
Magnesium 82 101 Navy bean
Sugars
Fiber
Copper 0.258 0.356 Navy bean
Zinc 1.5 0.89 Falafel
Starch
Phosphorus 192 100 Falafel
Sodium 294 13 Navy bean
Vitamin A 13 4 Falafel
Vitamin E
Vitamin D 0 0
Vitamin B1 0.146 0.39 Navy bean
Vitamin B2 0.166 0.215 Navy bean
Vitamin B3 1.044 1.22 Navy bean
Vitamin B5 0.292 0.825 Navy bean
Vitamin B6 0.125 0.191 Navy bean
Vitamin B12 0 0
Vitamin K
Folic acid (B9) 15 0 Falafel
Trans Fat 0 0
Saturated Fat 2.383 0.085 Navy bean
Monounsaturated Fat 10.171 0.052 Falafel
Polyunsaturated fat 4.16 0.407 Falafel
Tryptophan 0.134 0.064 Falafel
Threonine 0.492 0.258 Falafel
Isoleucine 0.567 0.273 Falafel
Leucine 0.944 0.442 Falafel
Lysine 0.856 0.35 Falafel
Methionine 0.187 0.064 Falafel
Phenylalanine 0.707 0.31 Falafel
Valine 0.562 0.316 Falafel
Histidine 0.364 0.172 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.