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Kidney bean vs Falafel - In-Depth Nutrition Comparison

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A recap on differences between Kidney bean and Falafel

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

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

Infographic

Kidney 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Kidney bean
Kidney bean
8
:
0
Falafel
Falafel
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%
Kidney bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Falafel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 129% 59% 83% 52% 39% 41% 86%
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%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Kidney bean
Kidney bean
9
:
1
Falafel
Falafel
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 +∞%
Kidney bean
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%
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 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
Kidney bean
Kidney bean
3
:
2
Falafel
Falafel
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%
Kidney bean
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 +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
Kidney bean
Kidney bean
1
:
2
Falafel
Falafel
Contains less Saturated Fat -95%
Contains more Monounsaturated Fat +15792.2%
Contains more Polyunsaturated fat +810.3%
Kidney bean
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Falafel
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 most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kidney bean 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 bean Falafel Opinion
Net carbs 35.11g 31.84g Kidney bean
Protein 23.58g 13.31g Kidney bean
Fats 0.83g 17.8g Falafel
Carbs 60.01g 31.84g Kidney bean
Calories 333kcal 333kcal
Sugar 2.23g Falafel
Fiber 24.9g Kidney bean
Calcium 143mg 54mg Kidney bean
Iron 8.2mg 3.42mg Kidney bean
Magnesium 140mg 82mg Kidney bean
Phosphorus 407mg 192mg Kidney bean
Potassium 1406mg 585mg Kidney bean
Sodium 24mg 294mg Kidney bean
Zinc 2.79mg 1.5mg Kidney bean
Copper 0.958mg 0.258mg Kidney bean
Vitamin A 0IU 13IU Falafel
Vitamin A RAE 0µg 1µg Falafel
Vitamin E 0.22mg Kidney bean
Vitamin C 4.5mg 1.6mg Kidney bean
Vitamin B1 0.529mg 0.146mg Kidney bean
Vitamin B2 0.219mg 0.166mg Kidney bean
Vitamin B3 2.06mg 1.044mg Kidney bean
Vitamin B5 0.78mg 0.292mg Kidney bean
Vitamin B6 0.397mg 0.125mg Kidney bean
Folate 394µg 93µg Kidney bean
Vitamin K 19µg Kidney bean
Tryptophan 0.279mg 0.134mg Kidney bean
Threonine 0.992mg 0.492mg Kidney bean
Isoleucine 1.041mg 0.567mg Kidney bean
Leucine 1.882mg 0.944mg Kidney bean
Lysine 1.618mg 0.856mg Kidney bean
Methionine 0.355mg 0.187mg Kidney bean
Phenylalanine 1.275mg 0.707mg Kidney bean
Valine 1.233mg 0.562mg Kidney bean
Histidine 0.656mg 0.364mg Kidney bean
Saturated Fat 0.12g 2.383g Kidney bean
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 bean 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
60%
Kidney bean
18%
Falafel
Minerals Daily Need Coverage Score
143%
Kidney bean
63%
Falafel

Comparison summary

Which food contains less Sodium?
Kidney bean
Kidney bean contains less Sodium (difference - 270mg)
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 2.263g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 11)
Which food is cheaper?
Kidney bean
Kidney bean is cheaper (difference - $2.8)
Which food is richer in minerals?
Kidney bean
Kidney bean is relatively richer in minerals
Which food is richer in vitamins?
Kidney bean
Kidney bean 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Kidney bean - 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.