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  6. Soybean vs. Falafel

Soybean vs. Falafel — In-Depth Nutrition Comparison

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What are the differences between Soybean and Falafel?

  • Soybean is higher in Iron, Copper, Selenium, Vitamin B2, Vitamin B6, Phosphorus, and Manganese, however, Falafel is richer in Folate.
  • Soybean's daily need coverage for Iron is 22% more.
  • Falafel contains 7 times less Selenium than Soybean. Soybean contains 7.3µg of Selenium, while Falafel contains 1µg.
  • Soybean has less Saturated Fat.

We used Soybeans, mature cooked, boiled, without salt and Falafel, home-prepared types in this article.

Infographic

Soybean 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.
Soybean
Soybean
8
:
2
Falafel
Falafel
Contains more Calcium +88.9%
Contains more Iron +50.3%
Contains more Phosphorus +27.6%
Contains less Sodium -99.7%
Contains more Copper +57.8%
Contains more Manganese +19.2%
Contains more Selenium +630%
Contains more Potassium +13.6%
Contains more Zinc +30.4%
Equal in Magnesium - 82
Soybean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Falafel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Contains more Calcium +88.9%
Contains more Iron +50.3%
Contains more Phosphorus +27.6%
Contains less Sodium -99.7%
Contains more Copper +57.8%
Contains more Manganese +19.2%
Contains more Selenium +630%
Contains more Potassium +13.6%
Contains more Zinc +30.4%
Equal in Magnesium - 82

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.
Soybean
Soybean
6
:
4
Falafel
Falafel
Contains more Vitamin B2 +71.7%
Contains more Vitamin B6 +87.2%
Contains more Vitamin A +44.4%
Contains more Vitamin B3 +161.7%
Contains more Vitamin B5 +63.1%
Contains more Folate +72.2%
Equal in Vitamin C - 1.6
Equal in Vitamin B1 - 0.146
Soybean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
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 B2 +71.7%
Contains more Vitamin B6 +87.2%
Contains more Vitamin A +44.4%
Contains more Vitamin B3 +161.7%
Contains more Vitamin B5 +63.1%
Contains more Folate +72.2%
Equal in Vitamin C - 1.6
Equal in Vitamin B1 - 0.146

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean
Soybean
2
:
3
Falafel
Falafel
Contains more Protein +36.8%
Contains more Water +80.7%
Contains more Fats +98.4%
Contains more Carbs +280.9%
Contains more Other +27.2%
Soybean
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 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 Protein +36.8%
Contains more Water +80.7%
Contains more Fats +98.4%
Contains more Carbs +280.9%
Contains more Other +27.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean
Soybean
2
:
1
Falafel
Falafel
Contains less Saturated Fat -45.6%
Contains more Polyunsaturated fat +21.7%
Contains more Monounsaturated Fat +413.4%
Soybean
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Falafel
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Contains less Saturated Fat -45.6%
Contains more Polyunsaturated fat +21.7%
Contains more Monounsaturated Fat +413.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean Falafel Opinion
Net carbs 2.36g 31.84g Falafel
Protein 18.21g 13.31g Soybean
Fats 8.97g 17.8g Falafel
Carbs 8.36g 31.84g Falafel
Calories 172kcal 333kcal Falafel
Sugar 3g Falafel
Fiber 6g Soybean
Calcium 102mg 54mg Soybean
Iron 5.14mg 3.42mg Soybean
Magnesium 86mg 82mg Soybean
Phosphorus 245mg 192mg Soybean
Potassium 515mg 585mg Falafel
Sodium 1mg 294mg Soybean
Zinc 1.15mg 1.5mg Falafel
Copper 0.407mg 0.258mg Soybean
Manganese 0.824mg 0.691mg Soybean
Selenium 7.3µg 1µg Soybean
Vitamin A 9IU 13IU Falafel
Vitamin A RAE 0µg 1µg Falafel
Vitamin E 0.35mg Soybean
Vitamin C 1.7mg 1.6mg Soybean
Vitamin B1 0.155mg 0.146mg Soybean
Vitamin B2 0.285mg 0.166mg Soybean
Vitamin B3 0.399mg 1.044mg Falafel
Vitamin B5 0.179mg 0.292mg Falafel
Vitamin B6 0.234mg 0.125mg Soybean
Folate 54µg 93µg Falafel
Vitamin K 19.2µg Soybean
Tryptophan 0.242mg 0.134mg Soybean
Threonine 0.723mg 0.492mg Soybean
Isoleucine 0.807mg 0.567mg Soybean
Leucine 1.355mg 0.944mg Soybean
Lysine 1.108mg 0.856mg Soybean
Methionine 0.224mg 0.187mg Soybean
Phenylalanine 0.869mg 0.707mg Soybean
Valine 0.831mg 0.562mg Soybean
Histidine 0.449mg 0.364mg Soybean
Saturated Fat 1.297g 2.383g Soybean
Monounsaturated Fat 1.981g 10.171g Falafel
Polyunsaturated fat 5.064g 4.16g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean 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
23%
Soybean
18%
Falafel
Minerals Daily Need Coverage Score
75%
Soybean
60%
Falafel

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 293mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 1.086g)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 19)
Which food is cheaper?
Soybean
Soybean is cheaper (difference - $0.6)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 3g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.