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  6. Refried beans vs. Falafel

Refried beans vs. Falafel — In-Depth Nutrition Comparison

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Differences between Refried beans and Falafel

  • Refried beans have more Selenium, while Falafel have more Iron, Folate, Manganese, Copper, Phosphorus, Magnesium, Zinc, and Potassium.
  • Falafel's daily need coverage for Iron is 25% higher.
  • Falafel contains 6 times less Selenium than Refried beans. Refried beans contain 5.8µg of Selenium, while Falafel contains 1µg.
  • The amount of Saturated Fat in Refried beans are lower.

The food types used in this comparison are Refried beans, canned, traditional style (includes USDA commodity) and Falafel, home-prepared.

Infographic

Refried 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.
Refried beans
Refried beans
1
:
9
Falafel
Falafel
Contains more Selenium +480%
Contains more Calcium +86.2%
Contains more Iron +137.5%
Contains more Magnesium +134.3%
Contains more Phosphorus +108.7%
Contains more Potassium +83.4%
Contains less Sodium -20.5%
Contains more Zinc +158.6%
Contains more Copper +100%
Contains more Manganese +139.1%
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Falafel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Contains more Selenium +480%
Contains more Calcium +86.2%
Contains more Iron +137.5%
Contains more Magnesium +134.3%
Contains more Phosphorus +108.7%
Contains more Potassium +83.4%
Contains less Sodium -20.5%
Contains more Zinc +158.6%
Contains more Copper +100%
Contains more Manganese +139.1%

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.
Refried beans
Refried beans
3
:
7
Falafel
Falafel
Contains more Vitamin C +275%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +92.1%
Contains more Vitamin B2 +110.1%
Contains more Vitamin B3 +184.5%
Contains more Vitamin B5 +54.5%
Contains more Vitamin B6 +21.4%
Contains more Folate +745.5%
Refried 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% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 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%
Contains more Vitamin C +275%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +92.1%
Contains more Vitamin B2 +110.1%
Contains more Vitamin B3 +184.5%
Contains more Vitamin B5 +54.5%
Contains more Vitamin B6 +21.4%
Contains more Folate +745.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Refried beans
Refried beans
1
:
4
Falafel
Falafel
Contains more Water +124.6%
Contains more Protein +167.3%
Contains more Fats +785.6%
Contains more Carbs +135%
Contains more Other +42.1%
Refried beans
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 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 +124.6%
Contains more Protein +167.3%
Contains more Fats +785.6%
Contains more Carbs +135%
Contains more Other +42.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Refried beans
Refried beans
1
:
2
Falafel
Falafel
Contains less Saturated Fat -73.5%
Contains more Monounsaturated Fat +1592.3%
Contains more Polyunsaturated fat +666.1%
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Falafel
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Contains less Saturated Fat -73.5%
Contains more Monounsaturated Fat +1592.3%
Contains more Polyunsaturated fat +666.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Refried beans Falafel Opinion
Net carbs 9.85g 31.84g Falafel
Protein 4.98g 13.31g Falafel
Fats 2.01g 17.8g Falafel
Carbs 13.55g 31.84g Falafel
Calories 90kcal 333kcal Falafel
Starch 7.43g Refried beans
Sugar 0.54g Falafel
Fiber 3.7g Refried beans
Calcium 29mg 54mg Falafel
Iron 1.44mg 3.42mg Falafel
Magnesium 35mg 82mg Falafel
Phosphorus 92mg 192mg Falafel
Potassium 319mg 585mg Falafel
Sodium 370mg 294mg Falafel
Zinc 0.58mg 1.5mg Falafel
Copper 0.129mg 0.258mg Falafel
Manganese 0.289mg 0.691mg Falafel
Selenium 5.8µg 1µg Refried beans
Vitamin A 0IU 13IU Falafel
Vitamin A RAE 0µg 1µg Falafel
Vitamin E 0.09mg Refried beans
Vitamin C 6mg 1.6mg Refried beans
Vitamin B1 0.076mg 0.146mg Falafel
Vitamin B2 0.079mg 0.166mg Falafel
Vitamin B3 0.367mg 1.044mg Falafel
Vitamin B5 0.189mg 0.292mg Falafel
Vitamin B6 0.103mg 0.125mg Falafel
Folate 11µg 93µg Falafel
Vitamin K 2.1µg Refried beans
Tryptophan 0.065mg 0.134mg Falafel
Threonine 0.231mg 0.492mg Falafel
Isoleucine 0.242mg 0.567mg Falafel
Leucine 0.438mg 0.944mg Falafel
Lysine 0.377mg 0.856mg Falafel
Methionine 0.083mg 0.187mg Falafel
Phenylalanine 0.297mg 0.707mg Falafel
Valine 0.287mg 0.562mg Falafel
Histidine 153mg 0.364mg Refried beans
Trans Fat 0.016g 0g Falafel
Saturated Fat 0.631g 2.383g Refried beans
Monounsaturated Fat 0.601g 10.171g Falafel
Polyunsaturated fat 0.543g 4.16g Falafel
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried 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
10%
Refried beans
18%
Falafel
Minerals Daily Need Coverage Score
33%
Refried beans
60%
Falafel

Comparison summary

Which food is lower in Saturated Fat?
Refried beans
Refried beans is lower in Saturated Fat (difference - 1.752g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $4)
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Falafel
Falafel contains less Sodium (difference - 76mg)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
Which food is richer in vitamins?
Falafel
Falafel is relatively richer in vitamins
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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.