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

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A recap on 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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black turtle bean Falafel
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean 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
17%
Black turtle bean
17%
Falafel
Minerals Daily Need Coverage Score
42%
Black turtle bean
60%
Falafel

Comparison summary

Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0.32g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 291mg)
Which food is lower in Saturated fat?
Black turtle bean
Black turtle bean is lower in Saturated fat (difference - 2.294g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 13)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.