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  6. Kidney beans vs. Falafel

Kidney beans vs. Falafel — In-Depth Nutrition Comparison

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What are the main differences between kidney beans and falafel?

  • Kidney beans is richer in folate, while falafel is higher in iron, manganese, magnesium, vitamin B2, phosphorus, and potassium.
  • Falafel's daily need coverage for iron is 15% higher.
  • Kidney beans is lower in saturated fat.
  • Falafel has a higher glycemic index (33) than kidney beans (22).

We used Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Falafel, home-prepared types in this comparison.

Infographic

Kidney beans 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 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
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 less SodiumSodium -99.7%
Contains more MagnesiumMagnesium +95.2%
Contains more CalciumCalcium +54.3%
Contains more PotassiumPotassium +44.4%
Contains more IronIron +54.1%
Contains more CopperCopper +19.4%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +39.1%
Contains more ManganeseManganese +60.7%
~equal in Selenium ~1µg

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 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
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 EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +39.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +33.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +186.2%
Contains more Vitamin B3Vitamin B3 +80.6%
Contains more Vitamin B5Vitamin B5 +32.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.146mg
~equal in Vitamin B6 ~0.125mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans Falafel DV% diff.
Fats 0.5g 17.8g 27%
Fiber 6.4g 26%
Polyunsaturated fat 0.278g 4.16g 26%
Monounsaturated fat 0.039g 10.171g 25%
Iron 2.22mg 3.42mg 15%
Sodium 1mg 294mg 13%
Manganese 0.43mg 0.691mg 11%
Saturated fat 0.073g 2.383g 11%
Calories 127kcal 333kcal 10%
Magnesium 42mg 82mg 10%
Folate 130µg 93µg 9%
Protein 8.67g 13.31g 9%
Phosphorus 138mg 192mg 8%
Vitamin B2 0.058mg 0.166mg 8%
Vitamin K 8.4µg 7%
Choline 30.5mg 6%
Potassium 405mg 585mg 5%
Copper 0.216mg 0.258mg 5%
Zinc 1mg 1.5mg 5%
Vitamin B3 0.578mg 1.044mg 3%
Carbs 22.8g 31.84g 3%
Calcium 35mg 54mg 2%
Vitamin B1 0.16mg 0.146mg 1%
Vitamin B5 0.22mg 0.292mg 1%
Vitamin C 1.2mg 1.6mg 0%
Net carbs 16.4g 31.84g N/A
Sugar 0.32g N/A
Vitamin E 0.03mg 0%
Vitamin A 0µg 1µg 0%
Selenium 1.1µg 1µg 0%
Vitamin B6 0.12mg 0.125mg 0%
Tryptophan 0.104mg 0.134mg 0%
Threonine 0.319mg 0.492mg 0%
Isoleucine 0.41mg 0.567mg 0%
Leucine 0.736mg 0.944mg 0%
Lysine 0.607mg 0.856mg 0%
Methionine 0.113mg 0.187mg 0%
Phenylalanine 0.511mg 0.707mg 0%
Valine 0.5mg 0.562mg 0%
Histidine 0.238mg 0.364mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 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 WaterWater +93.4%
Contains more ProteinProtein +53.5%
Contains more FatsFats +3460%
Contains more CarbsCarbs +39.6%
Contains more OtherOther +122.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 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 -96.9%
Contains more Mono. FatMonounsaturated fat +25979.5%
Contains more Poly. FatPolyunsaturated fat +1396.4%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.