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  6. Navy beans vs. Falafel

Navy beans vs. Falafel — In-Depth Nutrition Comparison

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What are the main differences between navy beans and falafel?

  • Navy beans are richer in folate and vitamin B1, while falafel is higher in iron, vitamin B2, manganese, magnesium, phosphorus, and potassium.
  • Falafel's daily need coverage for iron is 13% higher.
  • Falafel has 2 times less vitamin B1 than navy beans. Navy beans have 0.237mg of vitamin B1, while falafel has 0.146mg.
  • Navy beans are lower in saturated fat.

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

Infographic

Navy 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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
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 CalciumCalcium +27.8%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +190%
Contains more MagnesiumMagnesium +54.7%
Contains more PotassiumPotassium +50.4%
Contains more IronIron +44.9%
Contains more CopperCopper +22.9%
Contains more ZincZinc +45.6%
Contains more PhosphorusPhosphorus +33.3%
Contains more ManganeseManganese +31.1%

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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
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 B1Vitamin B1 +62.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +50.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +77.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +151.5%
Contains more Vitamin B3Vitamin B3 +60.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.292mg
~equal in Vitamin B6 ~0.125mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy beans Falafel DV% diff.
Fiber 10.5g 42%
Fats 0.62g 17.8g 26%
Monounsaturated fat 0.142g 10.171g 25%
Polyunsaturated fat 0.49g 4.16g 24%
Sodium 0mg 294mg 13%
Iron 2.36mg 3.42mg 13%
Folate 140µg 93µg 12%
Calories 140kcal 333kcal 10%
Saturated fat 0.098g 2.383g 10%
Protein 8.23g 13.31g 10%
Choline 44.7mg 8%
Vitamin B2 0.066mg 0.166mg 8%
Vitamin B1 0.237mg 0.146mg 8%
Phosphorus 144mg 192mg 7%
Magnesium 53mg 82mg 7%
Manganese 0.527mg 0.691mg 7%
Potassium 389mg 585mg 6%
Starch 15.4g 6%
Copper 0.21mg 0.258mg 5%
Zinc 1.03mg 1.5mg 4%
Selenium 2.9µg 1µg 3%
Carbs 26.05g 31.84g 2%
Calcium 69mg 54mg 2%
Vitamin B3 0.649mg 1.044mg 2%
Vitamin B5 0.266mg 0.292mg 1%
Vitamin B6 0.138mg 0.125mg 1%
Vitamin K 0.6µg 1%
Vitamin C 0.9mg 1.6mg 1%
Net carbs 15.55g 31.84g N/A
Sugar 0.37g N/A
Vitamin E 0.01mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.1mg 0.134mg 0%
Threonine 0.289mg 0.492mg 0%
Isoleucine 0.387mg 0.567mg 0%
Leucine 0.7mg 0.944mg 0%
Lysine 0.52mg 0.856mg 0%
Methionine 0.111mg 0.187mg 0%
Phenylalanine 0.471mg 0.707mg 0%
Valine 0.504mg 0.562mg 0%
Histidine 0.206mg 0.364mg 0%
Omega-3 - ALA 0.177g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 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 +84.3%
Contains more ProteinProtein +61.7%
Contains more FatsFats +2771%
Contains more CarbsCarbs +22.2%
Contains more OtherOther +88.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 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 -95.9%
Contains more Mono. FatMonounsaturated fat +7062.7%
Contains more Poly. FatPolyunsaturated fat +749%

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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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.