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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.
Contains less Sodium -97.3%
Contains more Zinc +18%
Contains more Copper +15.5%
Contains more Selenium +20%
Contains more Calcium +92.9%
Contains more Iron +71%
Contains more Magnesium +57.7%
Contains more Phosphorus +14.3%
Contains more Manganese +20.6%
Equal in Potassium - 585
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 38% 72% 47% 2% 49% 100% 75% 7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Contains less Sodium -97.3%
Contains more Zinc +18%
Contains more Copper +15.5%
Contains more Selenium +20%
Contains more Calcium +92.9%
Contains more Iron +71%
Contains more Magnesium +57.7%
Contains more Phosphorus +14.3%
Contains more Manganese +20.6%
Equal in Potassium - 585

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 B5 +47.3%
Contains more Folate +30.1%
Contains more Vitamin A +116.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +27%
Contains more Vitamin B2 +159.4%
Contains more Vitamin B3 +45.6%
Contains more Vitamin B6 +30.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 0% 29% 15% 14% 26% 23% 91% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 6% 37% 39% 20% 18% 29% 70% 0% 0% 0%
Contains more Vitamin B5 +47.3%
Contains more Folate +30.1%
Contains more Vitamin A +116.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +27%
Contains more Vitamin B2 +159.4%
Contains more Vitamin B3 +45.6%
Contains more Vitamin B6 +30.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +91.5%
Contains more Protein +77%
Contains more Fats +17700%
Contains more Carbs +28.5%
Contains more Other +84.1%
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 Water +91.5%
Contains more Protein +77%
Contains more Fats +17700%
Contains more Carbs +28.5%
Contains more Other +84.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -98.5%
Contains more Monounsaturated Fat +112911.1%
Contains more Polyunsaturated fat +19709.5%
55% 14% 32%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.021 g
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Contains less Saturated Fat -98.5%
Contains more Monounsaturated Fat +112911.1%
Contains more Polyunsaturated fat +19709.5%

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
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Adzuki bean Falafel Opinion
Net carbs 17.47g 31.84g Falafel
Protein 7.52g 13.31g Falafel
Fats 0.1g 17.8g Falafel
Carbs 24.77g 31.84g Falafel
Calories 128kcal 333kcal Falafel
Fiber 7.3g Adzuki bean
Calcium 28mg 54mg Falafel
Iron 2mg 3.42mg Falafel
Magnesium 52mg 82mg Falafel
Phosphorus 168mg 192mg Falafel
Potassium 532mg 585mg Falafel
Sodium 8mg 294mg Adzuki bean
Zinc 1.77mg 1.5mg Adzuki bean
Copper 0.298mg 0.258mg Adzuki bean
Manganese 0.573mg 0.691mg Falafel
Selenium 1.2µg 1µg Adzuki bean
Vitamin A 6IU 13IU Falafel
Vitamin A RAE 0µg 1µg Falafel
Vitamin C 0mg 1.6mg Falafel
Vitamin B1 0.115mg 0.146mg Falafel
Vitamin B2 0.064mg 0.166mg Falafel
Vitamin B3 0.717mg 1.044mg Falafel
Vitamin B5 0.43mg 0.292mg Adzuki bean
Vitamin B6 0.096mg 0.125mg Falafel
Folate 121µg 93µg Adzuki bean
Tryptophan 0.072mg 0.134mg Falafel
Threonine 0.255mg 0.492mg Falafel
Isoleucine 0.3mg 0.567mg Falafel
Leucine 0.632mg 0.944mg Falafel
Lysine 0.567mg 0.856mg Falafel
Methionine 0.079mg 0.187mg Falafel
Phenylalanine 0.398mg 0.707mg Falafel
Valine 0.387mg 0.562mg Falafel
Histidine 0.198mg 0.364mg Falafel
Saturated Fat 0.036g 2.383g Adzuki bean
Monounsaturated Fat 0.009g 10.171g Falafel
Polyunsaturated fat 0.021g 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

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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
15%
Adzuki bean
17%
Falafel
Minerals Daily Need Coverage Score
47%
Adzuki bean
60%
Falafel

Comparison summary

Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
Which food is richer in vitamins?
Falafel
Falafel is relatively richer in vitamins
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 286mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 2.347g)
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 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/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.