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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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
11%
17%
Minerals Daily Need Coverage Score
25%
60%
Comparison summary
Which food is richer in minerals?
Falafel is relatively richer in minerals
Which food is lower in Sugar?
Falafel is lower in Sugar (difference - 7.78g)
Which food contains less Sodium?
Beans contains less Sodium (difference - 293mg)
Which food is lower in Saturated fat?
Beans is lower in Saturated fat (difference - 2.28g)
Which food is cheaper?
Beans is cheaper (difference - $2.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (33)
Which food is richer in vitamins?
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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.