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Black gram vs. Falafel — In-Depth Nutrition Comparison

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Important differences between Black gram and Falafel

  • Black gram has less Iron, Copper, Manganese, Potassium, Vitamin B2, Zinc, Vitamin B6, and Phosphorus.
  • Falafel's daily need coverage for Iron is 21% more.
  • Black gram is lower in Sodium.

The food varieties used in the comparison are Mungo beans, mature seeds, cooked, boiled, without salt 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 16% 20% 66% 46% 23% 67% 0.91% 54% 14%
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 -97.6%
Contains more SeleniumSelenium +150%
Contains more MagnesiumMagnesium +30.2%
Contains more PotassiumPotassium +153.2%
Contains more IronIron +95.4%
Contains more CopperCopper +85.6%
Contains more ZincZinc +80.7%
Contains more PhosphorusPhosphorus +23.1%
Contains more ManganeseManganese +67.7%
~equal in Calcium ~54mg

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 3.3% 1.9% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
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% 0.78% 0% 0% 37% 38% 20% 18% 29% 0% 0% 70% 0%
Contains more Vitamin AVitamin A +138.5%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B3Vitamin B3 +43.7%
Contains more Vitamin B5Vitamin B5 +48.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +60%
Contains more Vitamin B2Vitamin B2 +121.3%
Contains more Vitamin B6Vitamin B6 +115.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.146mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~93µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 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 +109.4%
Contains more ProteinProtein +76.5%
Contains more FatsFats +3136.4%
Contains more CarbsCarbs +73.6%
Contains more OtherOther +129.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 7% 84%
Saturated Fat: Sat. Fat 0.038 g
Monounsaturated Fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.359 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 -98.4%
Contains more Mono. FatMonounsaturated Fat +34972.4%
Contains more Poly. FatPolyunsaturated fat +1058.8%

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 Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black gram Falafel Opinion
Calories 105kcal 333kcal Falafel
Protein 7.54g 13.31g Falafel
Fats 0.55g 17.8g Falafel
Vitamin C 1mg 1.6mg Falafel
Net carbs 11.94g 31.84g Falafel
Carbs 18.34g 31.84g Falafel
Magnesium 63mg 82mg Falafel
Calcium 53mg 54mg Falafel
Potassium 231mg 585mg Falafel
Iron 1.75mg 3.42mg Falafel
Sugar 2.01g Falafel
Fiber 6.4g Black gram
Copper 0.139mg 0.258mg Falafel
Zinc 0.83mg 1.5mg Falafel
Phosphorus 156mg 192mg Falafel
Sodium 7mg 294mg Black gram
Vitamin A 31IU 13IU Black gram
Vitamin A RAE 2µg 1µg Black gram
Vitamin E 0.15mg Black gram
Manganese 0.412mg 0.691mg Falafel
Selenium 2.5µg 1µg Black gram
Vitamin B1 0.15mg 0.146mg Black gram
Vitamin B2 0.075mg 0.166mg Falafel
Vitamin B3 1.5mg 1.044mg Black gram
Vitamin B5 0.433mg 0.292mg Black gram
Vitamin B6 0.058mg 0.125mg Falafel
Vitamin K 2.7µg Black gram
Folate 94µg 93µg Black gram
Choline 29.6mg Black gram
Saturated Fat 0.038g 2.383g Black gram
Monounsaturated Fat 0.029g 10.171g Falafel
Polyunsaturated fat 0.359g 4.16g Falafel
Tryptophan 0.078mg 0.134mg Falafel
Threonine 0.262mg 0.492mg Falafel
Isoleucine 0.385mg 0.567mg Falafel
Leucine 0.625mg 0.944mg Falafel
Lysine 0.5mg 0.856mg Falafel
Methionine 0.11mg 0.187mg Falafel
Phenylalanine 0.44mg 0.707mg Falafel
Valine 0.423mg 0.562mg Falafel
Histidine 0.211mg 0.364mg Falafel

Which food is preferable for your diet?

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

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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
17%
Black gram
17%
Falafel
Minerals Daily Need Coverage Score
35%
Black gram
60%
Falafel

Comparison summary

Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 2.01g)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 287mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 2.345g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $2.5)
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
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/172427/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.