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  6. Baked beans vs. Falafel

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
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 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
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 CalciumCalcium +13%
Contains more SeleniumSelenium +470%
Contains more MagnesiumMagnesium +90.7%
Contains more PotassiumPotassium +63.4%
Contains more IronIron +71.9%
Contains more CopperCopper +62.3%
Contains more ZincZinc +105.5%
Contains more PhosphorusPhosphorus +76.1%
Contains less SodiumSodium -30.3%
Contains more ManganeseManganese +171%

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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 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% 0.78% 0% 0% 37% 38% 20% 18% 29% 0% 0% 70% 0%
Contains more Vitamin CVitamin C +45.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +238.8%
Contains more Vitamin B3Vitamin B3 +155.9%
Contains more Vitamin B5Vitamin B5 +88.4%
Contains more Vitamin B6Vitamin B6 +38.9%
Contains more FolateFolate +93.8%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.146mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 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 +88.2%
Contains more ProteinProtein +140.3%
Contains more FatsFats +245.6%
Contains more CarbsCarbs +47.2%
~equal in Other ~2.43g

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated Fat: Sat. Fat 1.948 g
Monounsaturated Fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 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 -18.3%
Contains more Mono. FatMonounsaturated Fat +376.8%
Contains more Poly. FatPolyunsaturated fat +462.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Baked beans Falafel
Lower in Cholesterol ok
Lower in Sodium 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
Calories 155kcal 333kcal Falafel
Protein 5.54g 13.31g Falafel
Fats 5.15g 17.8g Falafel
Vitamin C 1.1mg 1.6mg Falafel
Net carbs 16.13g 31.84g Falafel
Carbs 21.63g 31.84g Falafel
Cholesterol 5mg 0mg Falafel
Magnesium 43mg 82mg Falafel
Calcium 61mg 54mg Baked beans
Potassium 358mg 585mg Falafel
Iron 1.99mg 3.42mg Falafel
Fiber 5.5g Baked beans
Copper 0.159mg 0.258mg Falafel
Zinc 0.73mg 1.5mg Falafel
Phosphorus 109mg 192mg Falafel
Sodium 422mg 294mg Falafel
Vitamin A 0IU 13IU Falafel
Vitamin A 0µg 1µg Falafel
Manganese 0.255mg 0.691mg Falafel
Selenium 5.7µg 1µg Baked beans
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
Saturated Fat 1.948g 2.383g Baked beans
Monounsaturated Fat 2.133g 10.171g Falafel
Polyunsaturated fat 0.74g 4.16g Falafel
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Baked beans Falafel
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
9%
Baked beans
17%
Falafel
Minerals Daily Need Coverage Score
39%
Baked beans
60%
Falafel

Comparison summary

Which food is lower in Cholesterol?
Falafel
Falafel is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Falafel
Falafel contains less Sodium (difference - 128mg)
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

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. 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.