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  6. Cranberry bean raw vs. Falafel

Cranberry bean raw vs. Falafel — In-Depth Nutrition Comparison

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What are the differences between Cranberry bean raw and Falafel?

  • The amount of Folate, Copper, Vitamin B1, Phosphorus, Potassium, Selenium, Iron, Zinc, Magnesium, and Vitamin B6 in Cranberry bean raw is higher than in Falafel.
  • Cranberry bean raw's daily need coverage for Folate is 128% more.
  • Falafel contains 13 times less Selenium than Cranberry bean raw. Cranberry bean raw contains 12.7µg of Selenium, while Falafel contains 1µg.

We used Beans, cranberry (roman), mature seeds, raw and Falafel, home-prepared types in this article.

Infographic

Cranberry bean raw 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.
Cranberry bean raw
Cranberry bean raw
10
:
0
Falafel
Falafel
Contains more Calcium +135.2%
Contains more Iron +46.2%
Contains more Magnesium +90.2%
Contains more Phosphorus +93.8%
Contains more Potassium +127.7%
Contains less Sodium -98%
Contains more Zinc +142%
Contains more Copper +207.8%
Contains more Manganese +33.1%
Contains more Selenium +1170%
Cranberry bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Falafel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Contains more Calcium +135.2%
Contains more Iron +46.2%
Contains more Magnesium +90.2%
Contains more Phosphorus +93.8%
Contains more Potassium +127.7%
Contains less Sodium -98%
Contains more Zinc +142%
Contains more Copper +207.8%
Contains more Manganese +33.1%
Contains more Selenium +1170%

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.
Cranberry bean raw
Cranberry bean raw
6
:
2
Falafel
Falafel
Contains more Vitamin B1 +411.6%
Contains more Vitamin B2 +28.3%
Contains more Vitamin B3 +39.4%
Contains more Vitamin B5 +156.2%
Contains more Vitamin B6 +147.2%
Contains more Folate +549.5%
Contains more Vitamin A +550%
Contains more Vitamin C +∞%
Cranberry bean raw
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% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Falafel
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 B1 +411.6%
Contains more Vitamin B2 +28.3%
Contains more Vitamin B3 +39.4%
Contains more Vitamin B5 +156.2%
Contains more Vitamin B6 +147.2%
Contains more Folate +549.5%
Contains more Vitamin A +550%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry bean raw
Cranberry bean raw
3
:
2
Falafel
Falafel
Contains more Protein +73%
Contains more Carbs +88.6%
Contains more Other +35.8%
Contains more Fats +1347.2%
Contains more Water +179.4%
Cranberry bean raw
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Falafel
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 Protein +73%
Contains more Carbs +88.6%
Contains more Other +35.8%
Contains more Fats +1347.2%
Contains more Water +179.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry bean raw
Cranberry bean raw
1
:
2
Falafel
Falafel
Contains less Saturated Fat -86.7%
Contains more Monounsaturated Fat +9495.3%
Contains more Polyunsaturated fat +689.4%
Cranberry bean raw
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Falafel
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Contains less Saturated Fat -86.7%
Contains more Monounsaturated Fat +9495.3%
Contains more Polyunsaturated fat +689.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Falafel Opinion
Net carbs 35.35g 31.84g Cranberry bean raw
Protein 23.03g 13.31g Cranberry bean raw
Fats 1.23g 17.8g Falafel
Carbs 60.05g 31.84g Cranberry bean raw
Calories 335kcal 333kcal Cranberry bean raw
Fiber 24.7g Cranberry bean raw
Calcium 127mg 54mg Cranberry bean raw
Iron 5mg 3.42mg Cranberry bean raw
Magnesium 156mg 82mg Cranberry bean raw
Phosphorus 372mg 192mg Cranberry bean raw
Potassium 1332mg 585mg Cranberry bean raw
Sodium 6mg 294mg Cranberry bean raw
Zinc 3.63mg 1.5mg Cranberry bean raw
Copper 0.794mg 0.258mg Cranberry bean raw
Manganese 0.92mg 0.691mg Cranberry bean raw
Selenium 12.7µg 1µg Cranberry bean raw
Vitamin A 2IU 13IU Falafel
Vitamin A RAE 0µg 1µg Falafel
Vitamin C 0mg 1.6mg Falafel
Vitamin B1 0.747mg 0.146mg Cranberry bean raw
Vitamin B2 0.213mg 0.166mg Cranberry bean raw
Vitamin B3 1.455mg 1.044mg Cranberry bean raw
Vitamin B5 0.748mg 0.292mg Cranberry bean raw
Vitamin B6 0.309mg 0.125mg Cranberry bean raw
Folate 604µg 93µg Cranberry bean raw
Tryptophan 0.273mg 0.134mg Cranberry bean raw
Threonine 0.969mg 0.492mg Cranberry bean raw
Isoleucine 1.017mg 0.567mg Cranberry bean raw
Leucine 1.838mg 0.944mg Cranberry bean raw
Lysine 1.58mg 0.856mg Cranberry bean raw
Methionine 0.346mg 0.187mg Cranberry bean raw
Phenylalanine 1.245mg 0.707mg Cranberry bean raw
Valine 1.205mg 0.562mg Cranberry bean raw
Histidine 0.641mg 0.364mg Cranberry bean raw
Saturated Fat 0.316g 2.383g Cranberry bean raw
Monounsaturated Fat 0.106g 10.171g Falafel
Polyunsaturated fat 0.527g 4.16g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean raw Falafel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
69%
Cranberry bean raw
18%
Falafel
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
60%
Falafel

Comparison summary

Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 2)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 288mg)
Which food is lower in Saturated Fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated Fat (difference - 2.067g)
Which food is cheaper?
Cranberry bean raw
Cranberry bean raw is cheaper (difference - $1.6)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals
Which food is richer in vitamins?
Cranberry bean raw
Cranberry bean raw is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.