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  6. Adzuki bean vs. Falafel

Adzuki bean vs. Falafel — In-Depth Nutrition Comparison

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How are Adzuki bean and Falafel different?

  • Adzuki bean has more Folate, Copper, Manganese, Zinc, Phosphorus, Vitamin B1, Vitamin B5, Potassium, Iron, and Vitamin B6 than Falafel.
  • Daily need coverage for Folate from Adzuki bean is 132% higher.
  • Adzuki bean contains 5 times more Vitamin B5 than Falafel. While Adzuki bean contains 1.471mg of Vitamin B5, Falafel contains only 0.292mg.

Beans, adzuki, mature seeds, raw and Falafel, home-prepared are the varieties used in this article.

Infographic

Adzuki 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.
Adzuki bean
Adzuki bean
10
:
0
Falafel
Falafel
Contains more Calcium +22.2%
Contains more Iron +45.6%
Contains more Magnesium +54.9%
Contains more Phosphorus +98.4%
Contains more Potassium +114.4%
Contains less Sodium -98.3%
Contains more Zinc +236%
Contains more Copper +324%
Contains more Manganese +150.4%
Contains more Selenium +210%
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 187% 91% 164% 111% 1% 138% 365% 226% 17%
Falafel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Contains more Calcium +22.2%
Contains more Iron +45.6%
Contains more Magnesium +54.9%
Contains more Phosphorus +98.4%
Contains more Potassium +114.4%
Contains less Sodium -98.3%
Contains more Zinc +236%
Contains more Copper +324%
Contains more Manganese +150.4%
Contains more Selenium +210%

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.
Adzuki bean
Adzuki bean
7
:
1
Falafel
Falafel
Contains more Vitamin A +30.8%
Contains more Vitamin B1 +211.6%
Contains more Vitamin B2 +32.5%
Contains more Vitamin B3 +151.9%
Contains more Vitamin B5 +403.8%
Contains more Vitamin B6 +180.8%
Contains more Folate +568.8%
Contains more Vitamin C +∞%
Adzuki bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 114% 51% 50% 89% 81% 467% 0% 0%
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 A +30.8%
Contains more Vitamin B1 +211.6%
Contains more Vitamin B2 +32.5%
Contains more Vitamin B3 +151.9%
Contains more Vitamin B5 +403.8%
Contains more Vitamin B6 +180.8%
Contains more Folate +568.8%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Adzuki bean
Adzuki bean
3
:
2
Falafel
Falafel
Contains more Protein +49.3%
Contains more Carbs +97.6%
Contains more Other +34.2%
Contains more Fats +3258.5%
Contains more Water +157.6%
Adzuki bean
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 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 +49.3%
Contains more Carbs +97.6%
Contains more Other +34.2%
Contains more Fats +3258.5%
Contains more Water +157.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Adzuki bean
Adzuki bean
1
:
2
Falafel
Falafel
Contains less Saturated Fat -92%
Contains more Monounsaturated Fat +20242%
Contains more Polyunsaturated fat +3581.4%
Adzuki bean
54% 14% 32%
Saturated Fat: 0.191 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.113 g
Falafel
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Contains less Saturated Fat -92%
Contains more Monounsaturated Fat +20242%
Contains more Polyunsaturated fat +3581.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Adzuki bean Falafel Opinion
Net carbs 50.2g 31.84g Adzuki bean
Protein 19.87g 13.31g Adzuki bean
Fats 0.53g 17.8g Falafel
Carbs 62.9g 31.84g Adzuki bean
Calories 329kcal 333kcal Falafel
Fiber 12.7g Adzuki bean
Calcium 66mg 54mg Adzuki bean
Iron 4.98mg 3.42mg Adzuki bean
Magnesium 127mg 82mg Adzuki bean
Phosphorus 381mg 192mg Adzuki bean
Potassium 1254mg 585mg Adzuki bean
Sodium 5mg 294mg Adzuki bean
Zinc 5.04mg 1.5mg Adzuki bean
Copper 1.094mg 0.258mg Adzuki bean
Manganese 1.73mg 0.691mg Adzuki bean
Selenium 3.1µg 1µg Adzuki bean
Vitamin A 17IU 13IU Adzuki bean
Vitamin A RAE 1µg 1µg
Vitamin C 0mg 1.6mg Falafel
Vitamin B1 0.455mg 0.146mg Adzuki bean
Vitamin B2 0.22mg 0.166mg Adzuki bean
Vitamin B3 2.63mg 1.044mg Adzuki bean
Vitamin B5 1.471mg 0.292mg Adzuki bean
Vitamin B6 0.351mg 0.125mg Adzuki bean
Folate 622µg 93µg Adzuki bean
Tryptophan 0.191mg 0.134mg Adzuki bean
Threonine 0.674mg 0.492mg Adzuki bean
Isoleucine 0.791mg 0.567mg Adzuki bean
Leucine 1.668mg 0.944mg Adzuki bean
Lysine 1.497mg 0.856mg Adzuki bean
Methionine 0.21mg 0.187mg Adzuki bean
Phenylalanine 1.052mg 0.707mg Adzuki bean
Valine 1.023mg 0.562mg Adzuki bean
Histidine 0.524mg 0.364mg Adzuki bean
Saturated Fat 0.191g 2.383g Adzuki bean
Monounsaturated Fat 0.05g 10.171g Falafel
Polyunsaturated fat 0.113g 4.16g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Falafel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
71%
Adzuki bean
18%
Falafel
Minerals Daily Need Coverage Score
132%
Adzuki bean
60%
Falafel

Comparison summary

Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 289mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 2.192g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 4)
Which food is cheaper?
Adzuki bean
Adzuki bean is cheaper (difference - $2)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
Which food is richer in vitamins?
Adzuki bean
Adzuki bean is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.