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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 Iron +139.8%
Contains more Calcium +164.8%
Contains more Potassium +140.3%
Contains more Magnesium +70.7%
Contains more Copper +271.3%
Contains more Zinc +86%
Contains more Phosphorus +112%
Contains less Sodium -91.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 308% 43% 125% 100% 320% 77% 175% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 129% 17% 52% 59% 86% 41% 83% 39%
Contains more Iron +139.8%
Contains more Calcium +164.8%
Contains more Potassium +140.3%
Contains more Magnesium +70.7%
Contains more Copper +271.3%
Contains more Zinc +86%
Contains more Phosphorus +112%
Contains less Sodium -91.8%

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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 15% 0% 5% 0% 133% 51% 39% 47% 92% 0% 48% 296%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 1% 0% 0% 37% 39% 20% 18% 29% 0% 0% 70%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney bean Falafel
Low Calories diet Equal
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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)

All nutrients comparison - raw data values

Nutrient Kidney bean Falafel Opinion
Calories 333 333
Protein 23.58 13.31 Kidney bean
Fats 0.83 17.8 Falafel
Vitamin C 4.5 1.6 Kidney bean
Carbs 60.01 31.84 Kidney bean
Cholesterol 0 0
Vitamin D 0 0
Iron 8.2 3.42 Kidney bean
Calcium 143 54 Kidney bean
Potassium 1406 585 Kidney bean
Magnesium 140 82 Kidney bean
Sugar 2.23 Falafel
Fiber 24.9 Kidney bean
Copper 0.958 0.258 Kidney bean
Zinc 2.79 1.5 Kidney bean
Starch
Phosphorus 407 192 Kidney bean
Sodium 24 294 Kidney bean
Vitamin A 0 13 Falafel
Vitamin E 0.22 Kidney bean
Vitamin D 0 0
Vitamin B1 0.529 0.146 Kidney bean
Vitamin B2 0.219 0.166 Kidney bean
Vitamin B3 2.06 1.044 Kidney bean
Vitamin B5 0.78 0.292 Kidney bean
Vitamin B6 0.397 0.125 Kidney bean
Vitamin B12 0 0
Vitamin K 19 Kidney bean
Folate 394 93 Kidney bean
Trans Fat 0 0
Saturated Fat 0.12 2.383 Kidney bean
Monounsaturated Fat 0.064 10.171 Falafel
Polyunsaturated fat 0.457 4.16 Falafel
Tryptophan 0.279 0.134 Kidney bean
Threonine 0.992 0.492 Kidney bean
Isoleucine 1.041 0.567 Kidney bean
Leucine 1.882 0.944 Kidney bean
Lysine 1.618 0.856 Kidney bean
Methionine 0.355 0.187 Kidney bean
Phenylalanine 1.275 0.707 Kidney bean
Valine 1.233 0.562 Kidney bean
Histidine 0.656 0.364 Kidney bean
Fructose

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.