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  6. Kidney beans raw vs. Falafel

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.
  • The glycemic index of 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
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 more MagnesiumMagnesium +70.7%
Contains more CalciumCalcium +164.8%
Contains more PotassiumPotassium +140.3%
Contains more IronIron +139.8%
Contains more CopperCopper +271.3%
Contains more ZincZinc +86%
Contains more PhosphorusPhosphorus +112%
Contains less SodiumSodium -91.8%
Contains more ManganeseManganese +47.8%
Contains more SeleniumSelenium +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.
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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 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 CVitamin C +181.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +262.3%
Contains more Vitamin B2Vitamin B2 +31.9%
Contains more Vitamin B3Vitamin B3 +97.3%
Contains more Vitamin B5Vitamin B5 +167.1%
Contains more Vitamin B6Vitamin B6 +217.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +323.7%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Falafel DV% diff.
Fiber 24.9g 100%
Copper 0.958mg 0.258mg 78%
Folate 394µg 93µg 75%
Iron 8.2mg 3.42mg 60%
Vitamin B1 0.529mg 0.146mg 32%
Phosphorus 407mg 192mg 31%
Fats 0.83g 17.8g 26%
Polyunsaturated fat 0.457g 4.16g 25%
Monounsaturated fat 0.064g 10.171g 25%
Potassium 1406mg 585mg 24%
Vitamin B6 0.397mg 0.125mg 21%
Protein 23.58g 13.31g 21%
Vitamin K 19µg 16%
Manganese 1.021mg 0.691mg 14%
Magnesium 140mg 82mg 14%
Zinc 2.79mg 1.5mg 12%
Sodium 24mg 294mg 12%
Saturated fat 0.12g 2.383g 10%
Vitamin B5 0.78mg 0.292mg 10%
Calcium 143mg 54mg 9%
Carbs 60.01g 31.84g 9%
Vitamin B3 2.06mg 1.044mg 6%
Vitamin B2 0.219mg 0.166mg 4%
Selenium 3.2µg 1µg 4%
Vitamin C 4.5mg 1.6mg 3%
Vitamin E 0.22mg 1%
Calories 333kcal 333kcal 0%
Net carbs 35.11g 31.84g N/A
Sugar 2.23g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.279mg 0.134mg 0%
Threonine 0.992mg 0.492mg 0%
Isoleucine 1.041mg 0.567mg 0%
Leucine 1.882mg 0.944mg 0%
Lysine 1.618mg 0.856mg 0%
Methionine 0.355mg 0.187mg 0%
Phenylalanine 1.275mg 0.707mg 0%
Valine 1.233mg 0.562mg 0%
Histidine 0.656mg 0.364mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +77.2%
Contains more CarbsCarbs +88.5%
Contains more OtherOther +57.6%
Contains more FatsFats +2044.6%
Contains more WaterWater +194.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 +15792.2%
Contains more Poly. FatPolyunsaturated fat +810.3%

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.