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  6. Cranberry beans vs. Falafel

Cranberry beans vs. Falafel — In-Depth Nutrition Comparison

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How are cranberry beans and falafel different?

  • Cranberry beans is richer in folate and vitamin B1, while falafel is higher in iron, manganese, phosphorus, magnesium, vitamin B2, and potassium.
  • Cranberry beans covers your daily need for folate, 29% more than falafel.
  • Cranberry beans is lower in saturated fat.

Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Falafel, home-prepared types were used in this article.

Infographic

Cranberry 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 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
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 -99.7%
Contains more SeleniumSelenium +30%
Contains more MagnesiumMagnesium +64%
Contains more PotassiumPotassium +51.2%
Contains more IronIron +63.6%
Contains more CopperCopper +11.7%
Contains more ZincZinc +31.6%
Contains more PhosphorusPhosphorus +42.2%
Contains more ManganeseManganese +86.8%
~equal in Calcium ~54mg

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% 0% 0% 53% 16% 9.7% 14% 19% 0% 0% 155% 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% 0.33% 0% 0% 37% 38% 20% 18% 29% 0% 0% 70% 0%
Contains more Vitamin B1Vitamin B1 +43.8%
Contains more FolateFolate +122.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +140.6%
Contains more Vitamin B3Vitamin B3 +102.7%
Contains more Vitamin B5Vitamin B5 +21.7%
Contains more Vitamin B6Vitamin B6 +54.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cranberry beans Falafel DV% diff.
Fiber 8.6g 34%
Folate 207µg 93µg 29%
Fats 0.46g 17.8g 27%
Polyunsaturated fat 0.199g 4.16g 26%
Monounsaturated fat 0.04g 10.171g 25%
Iron 2.09mg 3.42mg 17%
Manganese 0.37mg 0.691mg 14%
Sodium 1mg 294mg 13%
Calories 136kcal 333kcal 10%
Saturated fat 0.119g 2.383g 10%
Magnesium 50mg 82mg 8%
Protein 9.34g 13.31g 8%
Phosphorus 135mg 192mg 8%
Vitamin B2 0.069mg 0.166mg 7%
Potassium 387mg 585mg 6%
Vitamin B1 0.21mg 0.146mg 5%
Zinc 1.14mg 1.5mg 3%
Copper 0.231mg 0.258mg 3%
Vitamin B3 0.515mg 1.044mg 3%
Vitamin B6 0.081mg 0.125mg 3%
Vitamin C 0mg 1.6mg 2%
Carbs 24.46g 31.84g 2%
Selenium 1.3µg 1µg 1%
Vitamin B5 0.24mg 0.292mg 1%
Net carbs 15.86g 31.84g N/A
Calcium 50mg 54mg 0%
Vitamin A 1µg 0%
Tryptophan 0.111mg 0.134mg 0%
Threonine 0.393mg 0.492mg 0%
Isoleucine 0.412mg 0.567mg 0%
Leucine 0.746mg 0.944mg 0%
Lysine 0.641mg 0.856mg 0%
Methionine 0.14mg 0.187mg 0%
Phenylalanine 0.505mg 0.707mg 0%
Valine 0.489mg 0.562mg 0%
Histidine 0.26mg 0.364mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 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 +86.7%
Contains more ProteinProtein +42.5%
Contains more FatsFats +3769.6%
Contains more CarbsCarbs +30.2%
Contains more OtherOther +122.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 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 -95%
Contains more Mono. FatMonounsaturated fat +25327.5%
Contains more Poly. FatPolyunsaturated fat +1990.5%

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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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.