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  6. Black turtle bean vs. Falafel

Black turtle bean vs. Falafel — In-Depth Nutrition Comparison

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A recap on the differences between black turtle bean and falafel

  • Black turtle bean is higher in vitamin B1, yet falafel is higher in manganese, vitamin B2, magnesium, iron, zinc, and phosphorus.
  • Falafel covers your daily manganese needs 16% more than black turtle bean.
  • Black turtle bean contains 2 times more vitamin B1 than falafel. While black turtle bean contains 0.225mg of vitamin B1, falafel contains only 0.146mg.
  • The amount of saturated fat in black turtle bean is lower.
  • The glycemic index of black turtle bean is lower.

Food varieties used in this article are Beans, black turtle, mature seeds, cooked, boiled, without salt and Falafel, home-prepared.

Infographic

Black turtle 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 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 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 less SodiumSodium -99%
Contains more SeleniumSelenium +20%
Contains more MagnesiumMagnesium +67.3%
Contains more PotassiumPotassium +35.1%
Contains more IronIron +20%
Contains more ZincZinc +97.4%
Contains more PhosphorusPhosphorus +26.3%
Contains more ManganeseManganese +111.3%
~equal in Calcium ~54mg
~equal in Copper ~0.258mg

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% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +54.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +196.4%
Contains more Vitamin B3Vitamin B3 +98.1%
Contains more Vitamin B5Vitamin B5 +12.3%
Contains more Vitamin B6Vitamin B6 +62.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~93µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Falafel DV% diff.
Fiber 8.3g 33%
Fats 0.35g 17.8g 27%
Polyunsaturated fat 0.149g 4.16g 27%
Monounsaturated fat 0.03g 10.171g 25%
Manganese 0.327mg 0.691mg 16%
Sodium 3mg 294mg 13%
Calories 130kcal 333kcal 10%
Saturated fat 0.089g 2.383g 10%
Protein 8.18g 13.31g 10%
Magnesium 49mg 82mg 8%
Vitamin B2 0.056mg 0.166mg 8%
Zinc 0.76mg 1.5mg 7%
Vitamin B1 0.225mg 0.146mg 7%
Iron 2.85mg 3.42mg 7%
Vitamin E 0.87mg 6%
Choline 32.6mg 6%
Phosphorus 152mg 192mg 6%
Vitamin B6 0.077mg 0.125mg 4%
Potassium 433mg 585mg 4%
Vitamin B3 0.527mg 1.044mg 3%
Vitamin K 3.3µg 3%
Folate 86µg 93µg 2%
Vitamin C 0mg 1.6mg 2%
Carbs 24.35g 31.84g 2%
Copper 0.269mg 0.258mg 1%
Vitamin B5 0.26mg 0.292mg 1%
Net carbs 16.05g 31.84g N/A
Calcium 55mg 54mg 0%
Sugar 0.32g N/A
Vitamin A 0µg 1µg 0%
Selenium 1.2µg 1µg 0%
Tryptophan 0.097mg 0.134mg 0%
Threonine 0.344mg 0.492mg 0%
Isoleucine 0.361mg 0.567mg 0%
Leucine 0.653mg 0.944mg 0%
Lysine 0.562mg 0.856mg 0%
Methionine 0.123mg 0.187mg 0%
Phenylalanine 0.442mg 0.707mg 0%
Valine 0.428mg 0.562mg 0%
Histidine 0.228mg 0.364mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 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 +89.9%
Contains more ProteinProtein +62.7%
Contains more FatsFats +4985.7%
Contains more CarbsCarbs +30.8%
Contains more OtherOther +76.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 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 -96.3%
Contains more Mono. FatMonounsaturated fat +33803.3%
Contains more Poly. FatPolyunsaturated fat +2691.9%

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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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.