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  6. Adzuki bean vs. Falafel

Adzuki bean vs. Falafel — In-Depth Nutrition Comparison

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Significant differences between adzuki bean and falafel

  • Adzuki bean has more folate; however, falafel is richer in iron, vitamin B2, magnesium, and manganese.
  • Falafel covers your daily iron needs 18% more than adzuki bean.
  • Adzuki bean contains less sodium.

Specific food types used in this comparison are Beans, adzuki, mature seeds, cooked, boiled, without salt and Falafel, home-prepared.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 8.4% 47% 75% 99% 48% 72% 1% 75% 6.5%
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 more CopperCopper +15.5%
Contains more ZincZinc +18%
Contains less SodiumSodium -97.3%
Contains more SeleniumSelenium +20%
Contains more MagnesiumMagnesium +57.7%
Contains more CalciumCalcium +92.9%
Contains more IronIron +71%
Contains more PhosphorusPhosphorus +14.3%
Contains more ManganeseManganese +20.6%
~equal in Potassium ~585mg

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.
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 0% 0% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91% 0%
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% 0.33% 0% 0% 37% 38% 20% 18% 29% 0% 0% 70% 0%
Contains more Vitamin B5Vitamin B5 +47.3%
Contains more FolateFolate +30.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +27%
Contains more Vitamin B2Vitamin B2 +159.4%
Contains more Vitamin B3Vitamin B3 +45.6%
Contains more Vitamin B6Vitamin B6 +30.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Adzuki bean Falafel DV% diff.
Fiber 7.3g 29%
Polyunsaturated fat 0.021g 4.16g 28%
Fats 0.1g 17.8g 27%
Monounsaturated fat 0.009g 10.171g 25%
Iron 2mg 3.42mg 18%
Protein 7.52g 13.31g 12%
Sodium 8mg 294mg 12%
Saturated fat 0.036g 2.383g 11%
Calories 128kcal 333kcal 10%
Vitamin B2 0.064mg 0.166mg 8%
Magnesium 52mg 82mg 7%
Folate 121µg 93µg 7%
Manganese 0.573mg 0.691mg 5%
Copper 0.298mg 0.258mg 4%
Vitamin B5 0.43mg 0.292mg 3%
Vitamin B1 0.115mg 0.146mg 3%
Phosphorus 168mg 192mg 3%
Calcium 28mg 54mg 3%
Vitamin C 0mg 1.6mg 2%
Zinc 1.77mg 1.5mg 2%
Vitamin B3 0.717mg 1.044mg 2%
Potassium 532mg 585mg 2%
Vitamin B6 0.096mg 0.125mg 2%
Carbs 24.77g 31.84g 2%
Net carbs 17.47g 31.84g N/A
Vitamin A 0µg 1µg 0%
Selenium 1.2µg 1µg 0%
Tryptophan 0.072mg 0.134mg 0%
Threonine 0.255mg 0.492mg 0%
Isoleucine 0.3mg 0.567mg 0%
Leucine 0.632mg 0.944mg 0%
Lysine 0.567mg 0.856mg 0%
Methionine 0.079mg 0.187mg 0%
Phenylalanine 0.398mg 0.707mg 0%
Valine 0.387mg 0.562mg 0%
Histidine 0.198mg 0.364mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 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 +91.5%
Contains more ProteinProtein +77%
Contains more FatsFats +17700%
Contains more CarbsCarbs +28.5%
Contains more OtherOther +84.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 14% 32%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.021 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 -98.5%
Contains more Mono. FatMonounsaturated fat +112911.1%
Contains more Poly. FatPolyunsaturated fat +19709.5%

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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/173728/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.