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Kidney beans raw vs. Falafel — In-Depth Nutrition Comparison

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A recap on differences between Kidney beans raw and Falafel

  • Kidney beans raw is higher than Falafel in Copper, Folate, Iron, Vitamin B1, Phosphorus, Potassium, Vitamin B6, Manganese, and Magnesium.
  • Kidney beans raw covers your daily Copper needs 78% more than Falafel.
  • Kidney beans raw contains 4 times more Folate than Falafel. While Kidney beans raw contains 394µg of Folate, Falafel contains only 93µg.
  • The amount of Sodium in Kidney beans raw is lower.

Food varieties used in this article are Beans, kidney, all types, mature seeds, raw and Falafel, home-prepared.

Infographic

Kidney beans 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.
Contains more Calcium +164.8%
Contains more Iron +139.8%
Contains more Magnesium +70.7%
Contains more Phosphorus +112%
Contains more Potassium +140.3%
Contains less Sodium -91.8%
Contains more Zinc +86%
Contains more Copper +271.3%
Contains more Manganese +47.8%
Contains more Selenium +220%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Contains more Calcium +164.8%
Contains more Iron +139.8%
Contains more Magnesium +70.7%
Contains more Phosphorus +112%
Contains more Potassium +140.3%
Contains less Sodium -91.8%
Contains more Zinc +86%
Contains more Copper +271.3%
Contains more Manganese +47.8%
Contains more Selenium +220%

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.
:
Contains more Vitamin C +181.3%
Contains more Vitamin B1 +262.3%
Contains more Vitamin B2 +31.9%
Contains more Vitamin B3 +97.3%
Contains more Vitamin B5 +167.1%
Contains more Vitamin B6 +217.6%
Contains more Folate +323.7%
Contains more Vitamin A +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
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 C +181.3%
Contains more Vitamin B1 +262.3%
Contains more Vitamin B2 +31.9%
Contains more Vitamin B3 +97.3%
Contains more Vitamin B5 +167.1%
Contains more Vitamin B6 +217.6%
Contains more Folate +323.7%
Contains more Vitamin A +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +77.2%
Contains more Carbs +88.5%
Contains more Other +57.6%
Contains more Fats +2044.6%
Contains more Water +194.6%
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 Protein +77.2%
Contains more Carbs +88.5%
Contains more Other +57.6%
Contains more Fats +2044.6%
Contains more Water +194.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -95%
Contains more Monounsaturated Fat +15792.2%
Contains more Polyunsaturated fat +810.3%
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Contains less Saturated Fat -95%
Contains more Monounsaturated Fat +15792.2%
Contains more Polyunsaturated fat +810.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kidney beans raw Falafel Opinion
Net carbs 35.11g 31.84g Kidney beans raw
Protein 23.58g 13.31g Kidney beans raw
Fats 0.83g 17.8g Falafel
Carbs 60.01g 31.84g Kidney beans raw
Calories 333kcal 333kcal
Sugar 2.23g Falafel
Fiber 24.9g Kidney beans raw
Calcium 143mg 54mg Kidney beans raw
Iron 8.2mg 3.42mg Kidney beans raw
Magnesium 140mg 82mg Kidney beans raw
Phosphorus 407mg 192mg Kidney beans raw
Potassium 1406mg 585mg Kidney beans raw
Sodium 24mg 294mg Kidney beans raw
Zinc 2.79mg 1.5mg Kidney beans raw
Copper 0.958mg 0.258mg Kidney beans raw
Manganese 1.021mg 0.691mg Kidney beans raw
Selenium 3.2µg 1µg Kidney beans raw
Vitamin A 0IU 13IU Falafel
Vitamin A RAE 0µg 1µg Falafel
Vitamin E 0.22mg Kidney beans raw
Vitamin C 4.5mg 1.6mg Kidney beans raw
Vitamin B1 0.529mg 0.146mg Kidney beans raw
Vitamin B2 0.219mg 0.166mg Kidney beans raw
Vitamin B3 2.06mg 1.044mg Kidney beans raw
Vitamin B5 0.78mg 0.292mg Kidney beans raw
Vitamin B6 0.397mg 0.125mg Kidney beans raw
Folate 394µg 93µg Kidney beans raw
Vitamin K 19µg Kidney beans raw
Tryptophan 0.279mg 0.134mg Kidney beans raw
Threonine 0.992mg 0.492mg Kidney beans raw
Isoleucine 1.041mg 0.567mg Kidney beans raw
Leucine 1.882mg 0.944mg Kidney beans raw
Lysine 1.618mg 0.856mg Kidney beans raw
Methionine 0.355mg 0.187mg Kidney beans raw
Phenylalanine 1.275mg 0.707mg Kidney beans raw
Valine 1.233mg 0.562mg Kidney beans raw
Histidine 0.656mg 0.364mg Kidney beans raw
Saturated Fat 0.12g 2.383g Kidney beans raw
Monounsaturated Fat 0.064g 10.171g Falafel
Polyunsaturated fat 0.457g 4.16g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Falafel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
60%
Kidney beans raw
18%
Falafel
Minerals Daily Need Coverage Score
130%
Kidney beans raw
60%
Falafel

Comparison summary

Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 270mg)
Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 2.263g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 11)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $2.8)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw is relatively richer in vitamins
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 2.23g)
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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.