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Baked beans vs Falafel - In-Depth Nutrition Comparison

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Summary of differences between Baked beans and Falafel

  • Baked beans have more Selenium, however Falafel is higher in Manganese, Iron, Phosphorus, Folate, Copper, Magnesium, Vitamin B2, Zinc, and Potassium.
  • Falafel covers your daily need of Manganese 19% more than Baked beans.
  • Baked beans have 6 times more Selenium than Falafel. While Baked beans have 5.7µg of Selenium, Falafel has only 1µg.

These are the specific foods used in this comparison Beans, baked, home prepared and Falafel, home-prepared.

Infographic

Baked beans vs Falafel 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +13%
Contains more Iron +71.9%
Contains more Magnesium +90.7%
Contains more Phosphorus +76.1%
Contains more Potassium +63.4%
Contains less Sodium -30.3%
Contains more Zinc +105.5%
Contains more Copper +62.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 19% 75% 31% 47% 32% 56% 20% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 129% 59% 83% 52% 39% 41% 86%
Contains more Calcium +13%
Contains more Iron +71.9%
Contains more Magnesium +90.7%
Contains more Phosphorus +76.1%
Contains more Potassium +63.4%
Contains less Sodium -30.3%
Contains more Zinc +105.5%
Contains more Copper +62.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin C +45.5%
Contains more Vitamin B2 +238.8%
Contains more Vitamin B3 +155.9%
Contains more Vitamin B5 +88.4%
Contains more Vitamin B6 +38.9%
Contains more Folate +93.8%
Equal in Vitamin B1 - 0.146
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 4% 34% 12% 8% 10% 21% 36% 0% 0%
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 +∞%
Contains more Vitamin C +45.5%
Contains more Vitamin B2 +238.8%
Contains more Vitamin B3 +155.9%
Contains more Vitamin B5 +88.4%
Contains more Vitamin B6 +38.9%
Contains more Folate +93.8%
Equal in Vitamin B1 - 0.146

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Baked beans Falafel
Lower in Sodium ok
Lower in Cholesterol ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Baked beans Falafel Opinion
Net carbs 16.13g 31.84g Falafel
Protein 5.54g 13.31g Falafel
Fats 5.15g 17.8g Falafel
Carbs 21.63g 31.84g Falafel
Calories 155kcal 333kcal Falafel
Starch g g
Fructose g g
Sugar g g
Fiber 5.5g g Baked beans
Calcium 61mg 54mg Baked beans
Iron 1.99mg 3.42mg Falafel
Magnesium 43mg 82mg Falafel
Phosphorus 109mg 192mg Falafel
Potassium 358mg 585mg Falafel
Sodium 422mg 294mg Falafel
Zinc 0.73mg 1.5mg Falafel
Copper 0.159mg 0.258mg Falafel
Vitamin A 0IU 13IU Falafel
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.1mg 1.6mg Falafel
Vitamin B1 0.136mg 0.146mg Falafel
Vitamin B2 0.049mg 0.166mg Falafel
Vitamin B3 0.408mg 1.044mg Falafel
Vitamin B5 0.155mg 0.292mg Falafel
Vitamin B6 0.09mg 0.125mg Falafel
Folate 48µg 93µg Falafel
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.067mg 0.134mg Falafel
Threonine 0.228mg 0.492mg Falafel
Isoleucine 0.242mg 0.567mg Falafel
Leucine 0.428mg 0.944mg Falafel
Lysine 0.379mg 0.856mg Falafel
Methionine 0.086mg 0.187mg Falafel
Phenylalanine 0.287mg 0.707mg Falafel
Valine 0.282mg 0.562mg Falafel
Histidine 0.153mg 0.364mg Falafel
Cholesterol 5mg 0mg Falafel
Trans Fat 0g 0g
Saturated Fat 1.948g 2.383g Baked beans
Monounsaturated Fat 2.133g 10.171g Falafel
Polyunsaturated fat 0.74g 4.16g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Baked beans Falafel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
10
Baked beans
18
Falafel
Mineral Summary Score
41
Baked beans
63
Falafel

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
33%
Baked beans
80%
Falafel
Carbohydrates
22%
Baked beans
32%
Falafel
Fats
24%
Baked beans
82%
Falafel

Comparison summary

Which food contains less Sodium?
Falafel
Falafel contains less Sodium (difference - 128mg)
Which food is lower in Cholesterol?
Falafel
Falafel is lower in Cholesterol (difference - 5mg)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 7)
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 is lower in Saturated Fat?
Baked beans
Baked beans is lower in Saturated Fat (difference - 0.435g)
Which food is cheaper?
Baked beans
Baked beans is cheaper (difference - $2.2)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.