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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
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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
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
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
:
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 +∞%

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
Starch g g
Fructose g g
Sugar 2.23g g Falafel
Fiber 24.9g g 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 E 0.22mg mg Kidney bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K 19µg µg 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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
60
Kidney bean
18
Falafel
Mineral Summary Score
143
Kidney bean
63
Falafel

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
141%
Kidney bean
80%
Falafel
Carbohydrates
60%
Kidney bean
32%
Falafel
Fats
4%
Kidney bean
82%
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.