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  6. Navy bean raw vs. Falafel

Navy bean raw vs. Falafel — In-Depth Nutrition Comparison

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The main differences between navy bean raw and falafel

  • Navy bean raw is richer in vitamin B1, vitamin C, copper, vitamin B5, and folate, yet falafel is richer in iron, phosphorus, and manganese.
  • Daily need coverage for vitamin B1 for navy bean raw is 20% higher.
  • Navy bean raw contains 12 times more vitamin C than falafel. Navy bean raw contains 18.8mg of vitamin C, while falafel contains 1.6mg.
  • Navy bean raw contains less sodium.

Food types used in this article are Beans, navy, mature seeds, sprouted, raw and Falafel, home-prepared.

Infographic

Navy bean 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 +23.2%
Contains more CopperCopper +38%
Contains less SodiumSodium -95.6%
Contains more CalciumCalcium +260%
Contains more PotassiumPotassium +90.6%
Contains more IronIron +77.2%
Contains more ZincZinc +68.5%
Contains more PhosphorusPhosphorus +92%
Contains more ManganeseManganese +69.4%
Contains more SeleniumSelenium +66.7%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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 +1075%
Contains more Vitamin B1Vitamin B1 +167.1%
Contains more Vitamin B2Vitamin B2 +29.5%
Contains more Vitamin B3Vitamin B3 +16.9%
Contains more Vitamin B5Vitamin B5 +182.5%
Contains more Vitamin B6Vitamin B6 +52.8%
Contains more FolateFolate +41.9%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Navy bean raw Falafel DV% diff.
Fats 0.7g 17.8g 26%
Polyunsaturated fat 0.407g 4.16g 25%
Monounsaturated fat 0.052g 10.171g 25%
Vitamin B1 0.39mg 0.146mg 20%
Iron 1.93mg 3.42mg 19%
Vitamin C 18.8mg 1.6mg 19%
Protein 6.15g 13.31g 14%
Phosphorus 100mg 192mg 13%
Calories 67kcal 333kcal 13%
Manganese 0.408mg 0.691mg 12%
Sodium 13mg 294mg 12%
Copper 0.356mg 0.258mg 11%
Vitamin B5 0.825mg 0.292mg 11%
Folate 132µg 93µg 10%
Saturated fat 0.085g 2.383g 10%
Potassium 307mg 585mg 8%
Carbs 13.05g 31.84g 6%
Zinc 0.89mg 1.5mg 6%
Magnesium 101mg 82mg 5%
Vitamin B6 0.191mg 0.125mg 5%
Vitamin B2 0.215mg 0.166mg 4%
Calcium 15mg 54mg 4%
Selenium 0.6µg 1µg 1%
Vitamin B3 1.22mg 1.044mg 1%
Net carbs 13.05g 31.84g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.064mg 0.134mg 0%
Threonine 0.258mg 0.492mg 0%
Isoleucine 0.273mg 0.567mg 0%
Leucine 0.442mg 0.944mg 0%
Lysine 0.35mg 0.856mg 0%
Methionine 0.064mg 0.187mg 0%
Phenylalanine 0.31mg 0.707mg 0%
Valine 0.316mg 0.562mg 0%
Histidine 0.172mg 0.364mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 +128.6%
Contains more ProteinProtein +116.4%
Contains more FatsFats +2442.9%
Contains more CarbsCarbs +144%
Contains more OtherOther +155.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 -96.4%
Contains more Mono. FatMonounsaturated fat +19459.6%
Contains more Poly. FatPolyunsaturated fat +922.1%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.