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Bean vs. Falafel — In-Depth Nutrition Comparison

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What are the differences between Bean and Falafel?

  • Bean is 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 Bean. Bean contains 4.5µg of Selenium, while Falafel contains 1µg.
  • Bean has less Saturated Fat.

We used Beans, baked, canned, no salt added and Falafel, home-prepared types in this article.

Infographic

Bean 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.
Bean
Bean
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 59% 16% 52% 128% 86% 41% 82% 38% 90% 5.5%
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%
~equal in Calcium ~54mg
~equal in Zinc ~1.5mg

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.
Bean
Bean
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.3% 0.78% 0% 0% 37% 38% 20% 18% 29% 0% 0% 70% 0%
Contains more Vitamin CVitamin C +93.8%
Contains more Vitamin AVitamin A +715.4%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.146mg
~equal in Vitamin B6 ~0.125mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
1
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
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 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
Bean
Bean
1
33% 11% 55%
Saturated Fat: Sat. Fat 0.103 g
Monounsaturated Fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
14% 61% 25%
Saturated Fat: Sat. Fat 2.383 g
Monounsaturated Fat: Mono. Fat 10.171 g
Polyunsaturated fat: Poly. Fat 4.16 g
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.
Bean Falafel
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bean Falafel Opinion
Calories 105kcal 333kcal Falafel
Protein 4.8g 13.31g Falafel
Fats 0.4g 17.8g Falafel
Vitamin C 3.1mg 1.6mg Bean
Net carbs 14.99g 31.84g Falafel
Carbs 20.49g 31.84g Falafel
Magnesium 32mg 82mg Falafel
Calcium 50mg 54mg Falafel
Potassium 296mg 585mg Falafel
Iron 0.29mg 3.42mg Falafel
Sugar 7.78g Falafel
Fiber 5.5g Bean
Copper 0.206mg 0.258mg Falafel
Zinc 1.4mg 1.5mg Falafel
Phosphorus 104mg 192mg Falafel
Sodium 1mg 294mg Bean
Vitamin A 106IU 13IU Bean
Vitamin A 5µg 1µg Bean
Vitamin E 0.15mg Bean
Manganese 0.691mg Falafel
Selenium 4.5µg 1µg Bean
Vitamin B1 0.15mg 0.146mg Bean
Vitamin B2 0.06mg 0.166mg Falafel
Vitamin B3 0.43mg 1.044mg Falafel
Vitamin B5 0.292mg Falafel
Vitamin B6 0.13mg 0.125mg Bean
Vitamin K 0.8µg Bean
Folate 24µg 93µg Falafel
Choline 30.8mg Bean
Saturated Fat 0.103g 2.383g Bean
Monounsaturated Fat 0.035g 10.171g Falafel
Polyunsaturated fat 0.172g 4.16g Falafel
Tryptophan 0.134mg Falafel
Threonine 0.492mg Falafel
Isoleucine 0.567mg Falafel
Leucine 0.944mg Falafel
Lysine 0.856mg Falafel
Methionine 0.187mg Falafel
Phenylalanine 0.707mg Falafel
Valine 0.562mg Falafel
Histidine 0.364mg Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Falafel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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%
Bean
17%
Falafel
Minerals Daily Need Coverage Score
25%
Bean
60%
Falafel

Comparison summary

Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 7.78g)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 293mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 2.28g)
Which food is cheaper?
Bean
Bean 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?
?
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. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.