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  6. Black gram vs. Falafel

Black gram vs. Falafel — In-Depth Nutrition Comparison

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Differences between Black gram and Falafel

  • Falafel contains less Copper, Iron, Magnesium, Manganese, Folate, Phosphorus, Zinc, Selenium, Vitamin B5, and Vitamin B6 than Black gram.
  • Black gram's daily need coverage for Copper is 80% higher.
  • Falafel contains 8 times less Selenium than Black gram. Black gram contains 8.2µg of Selenium, while Falafel contains 1µg.

The food types used in this comparison are Mungo beans, mature seeds, raw and Falafel, home-prepared.

Infographic

Black gram 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.
Black gram
Black gram
10
:
0
Falafel
Falafel
Contains more Calcium +155.6%
Contains more Iron +121.3%
Contains more Magnesium +225.6%
Contains more Phosphorus +97.4%
Contains more Potassium +68%
Contains less Sodium -87.1%
Contains more Zinc +123.3%
Contains more Copper +280.2%
Contains more Manganese +121%
Contains more Selenium +720%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Falafel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Contains more Calcium +155.6%
Contains more Iron +121.3%
Contains more Magnesium +225.6%
Contains more Phosphorus +97.4%
Contains more Potassium +68%
Contains less Sodium -87.1%
Contains more Zinc +123.3%
Contains more Copper +280.2%
Contains more Manganese +121%
Contains more Selenium +720%

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.
Black gram
Black gram
7
:
1
Falafel
Falafel
Contains more Vitamin A +76.9%
Contains more Vitamin B1 +87%
Contains more Vitamin B2 +53%
Contains more Vitamin B3 +38.6%
Contains more Vitamin B5 +210.3%
Contains more Vitamin B6 +124.8%
Contains more Folate +132.3%
Contains more Vitamin C +∞%
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 69% 59% 28% 55% 65% 162% 0% 0%
Falafel
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 A +76.9%
Contains more Vitamin B1 +87%
Contains more Vitamin B2 +53%
Contains more Vitamin B3 +38.6%
Contains more Vitamin B5 +210.3%
Contains more Vitamin B6 +124.8%
Contains more Folate +132.3%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
3
:
2
Falafel
Falafel
Contains more Protein +89.4%
Contains more Carbs +85.3%
Contains more Other +38.3%
Contains more Fats +985.4%
Contains more Water +220.6%
Black gram
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Falafel
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 Protein +89.4%
Contains more Carbs +85.3%
Contains more Other +38.3%
Contains more Fats +985.4%
Contains more Water +220.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
1
:
2
Falafel
Falafel
Contains less Saturated Fat -95.2%
Contains more Monounsaturated Fat +11865.9%
Contains more Polyunsaturated fat +288.4%
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Falafel
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Contains less Saturated Fat -95.2%
Contains more Monounsaturated Fat +11865.9%
Contains more Polyunsaturated fat +288.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black gram Falafel
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black gram Falafel Opinion
Net carbs 40.69g 31.84g Black gram
Protein 25.21g 13.31g Black gram
Fats 1.64g 17.8g Falafel
Carbs 58.99g 31.84g Black gram
Calories 341kcal 333kcal Black gram
Fiber 18.3g Black gram
Calcium 138mg 54mg Black gram
Iron 7.57mg 3.42mg Black gram
Magnesium 267mg 82mg Black gram
Phosphorus 379mg 192mg Black gram
Potassium 983mg 585mg Black gram
Sodium 38mg 294mg Black gram
Zinc 3.35mg 1.5mg Black gram
Copper 0.981mg 0.258mg Black gram
Manganese 1.527mg 0.691mg Black gram
Selenium 8.2µg 1µg Black gram
Vitamin A 23IU 13IU Black gram
Vitamin A RAE 1µg 1µg
Vitamin C 0mg 1.6mg Falafel
Vitamin B1 0.273mg 0.146mg Black gram
Vitamin B2 0.254mg 0.166mg Black gram
Vitamin B3 1.447mg 1.044mg Black gram
Vitamin B5 0.906mg 0.292mg Black gram
Vitamin B6 0.281mg 0.125mg Black gram
Folate 216µg 93µg Black gram
Tryptophan 0.263mg 0.134mg Black gram
Threonine 0.875mg 0.492mg Black gram
Isoleucine 1.287mg 0.567mg Black gram
Leucine 2.089mg 0.944mg Black gram
Lysine 1.674mg 0.856mg Black gram
Methionine 0.367mg 0.187mg Black gram
Phenylalanine 1.473mg 0.707mg Black gram
Valine 1.416mg 0.562mg Black gram
Histidine 0.706mg 0.364mg Black gram
Saturated Fat 0.114g 2.383g Black gram
Monounsaturated Fat 0.085g 10.171g Falafel
Polyunsaturated fat 1.071g 4.16g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Falafel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Black gram
18%
Falafel
Minerals Daily Need Coverage Score
143%
Black gram
60%
Falafel

Comparison summary

Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 10)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 256mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 2.269g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $2.5)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.