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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.

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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 Potassium +63.4%
Contains more Magnesium +90.7%
Contains more Copper +62.3%
Contains more Zinc +105.5%
Contains more Phosphorus +76.1%
Contains less Sodium -30.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 19% 32% 31% 53% 20% 47% 56%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 129% 17% 52% 59% 86% 41% 83% 39%
Contains more Calcium +13%
Contains more Iron +71.9%
Contains more Potassium +63.4%
Contains more Magnesium +90.7%
Contains more Copper +62.3%
Contains more Zinc +105.5%
Contains more Phosphorus +76.1%
Contains less Sodium -30.3%

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 C +45.5%
Contains more Vitamin A +∞%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 0% 0% 0% 34% 12% 8% 10% 21% 0% 0% 36%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 1% 0% 0% 37% 39% 20% 18% 29% 0% 0% 70%
Contains more Vitamin C +45.5%
Contains more Vitamin A +∞%
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 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 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 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

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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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)

All nutrients comparison - raw data values

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

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.