Beans vs. Falafel — In-Depth Nutrition Comparison
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What are the differences between beans and falafel?
- Beans are higher in selenium; however, falafel is richer in iron, folate, phosphorus, magnesium, potassium, vitamin B2, and copper.
- Falafel's daily need coverage for iron is 39% more.
- Falafel contains 5 times less selenium than beans. Beans contain 4.5µg of selenium, while falafel contains 1µg.
- Beans have less saturated fat.
We used Beans, baked, canned, no salt added and Falafel, home-prepared types in this article.
Infographic
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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 less SodiumSodium | -99.7% |
| Contains more SeleniumSelenium | +350% |
| Contains more MagnesiumMagnesium | +156.3% |
| Contains more PotassiumPotassium | +97.6% |
| Contains more IronIron | +1079.3% |
| Contains more CopperCopper | +25.2% |
| Contains more PhosphorusPhosphorus | +84.6% |
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 CVitamin C | +93.8% |
| Contains more Vitamin AVitamin A | +400% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +176.7% |
| Contains more Vitamin B3Vitamin B3 | +142.8% |
| Contains more FolateFolate | +287.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.29mg | 3.42mg | 39% |
| Manganese | 0.691mg | 30% | |
| Fats | 0.4g | 17.8g | 27% |
| Polyunsaturated fat | 0.172g | 4.16g | 27% |
| Monounsaturated fat | 0.035g | 10.171g | 25% |
| Fiber | 5.5g | 22% | |
| Folate | 24µg | 93µg | 17% |
| Protein | 4.8g | 13.31g | 17% |
| Phosphorus | 104mg | 192mg | 13% |
| Sodium | 1mg | 294mg | 13% |
| Magnesium | 32mg | 82mg | 12% |
| Calories | 105kcal | 333kcal | 11% |
| Saturated fat | 0.103g | 2.383g | 10% |
| Potassium | 296mg | 585mg | 9% |
| Vitamin B2 | 0.06mg | 0.166mg | 8% |
| Selenium | 4.5µg | 1µg | 6% |
| Choline | 30.8mg | 6% | |
| Vitamin B5 | 0.292mg | 6% | |
| Copper | 0.206mg | 0.258mg | 6% |
| Vitamin B3 | 0.43mg | 1.044mg | 4% |
| Carbs | 20.49g | 31.84g | 4% |
| Vitamin C | 3.1mg | 1.6mg | 2% |
| Zinc | 1.4mg | 1.5mg | 1% |
| Vitamin E | 0.15mg | 1% | |
| Vitamin K | 0.8µg | 1% | |
| Net carbs | 14.99g | 31.84g | N/A |
| Calcium | 50mg | 54mg | 0% |
| Sugar | 7.78g | N/A | |
| Vitamin A | 5µg | 1µg | 0% |
| Vitamin B1 | 0.15mg | 0.146mg | 0% |
| Vitamin B6 | 0.13mg | 0.125mg | 0% |
| Tryptophan | 0.134mg | 0% | |
| Threonine | 0.492mg | 0% | |
| Isoleucine | 0.567mg | 0% | |
| Leucine | 0.944mg | 0% | |
| Lysine | 0.856mg | 0% | |
| Methionine | 0.187mg | 0% | |
| Phenylalanine | 0.707mg | 0% | |
| Valine | 0.562mg | 0% | |
| Histidine | 0.364mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +109.7% |
| Contains more ProteinProtein | +177.3% |
| Contains more FatsFats | +4350% |
| Contains more CarbsCarbs | +55.4% |
| Contains more OtherOther | +42.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95.7% |
| Contains more Mono. FatMonounsaturated fat | +28960% |
| Contains more Poly. FatPolyunsaturated fat | +2318.6% |
