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  6. Chickpea flour (besan) vs. Falafel

Chickpea flour (besan) vs. Falafel — In-Depth Nutrition Comparison

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A recap on the differences between chickpea flour (besan) and falafel

  • Chickpea flour (besan) is higher in folate, copper, manganese, vitamin B1, vitamin B6, protein, magnesium, iron, and phosphorus, yet falafel is higher in fats.
  • Chickpea flour (besan) covers your daily folate needs 86% more than falafel.
  • Chickpea flour (besan) contains 4 times more vitamin B6 than falafel. While chickpea flour (besan) contains 0.492mg of vitamin B6, falafel contains only 0.125mg.

Food varieties used in this article are Chickpea flour (besan) and Falafel, home-prepared.

Infographic

Chickpea flour (besan) vs Falafel infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 119% 14% 75% 182% 304% 77% 136% 8.3% 209% 45%
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 +102.4%
Contains more PotassiumPotassium +44.6%
Contains more IronIron +42.1%
Contains more CopperCopper +253.5%
Contains more ZincZinc +87.3%
Contains more PhosphorusPhosphorus +65.6%
Contains less SodiumSodium -78.2%
Contains more ManganeseManganese +131.5%
Contains more SeleniumSelenium +730%
Contains more CalciumCalcium +20%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.67% 17% 122% 24% 33% 36% 114% 0% 23% 328%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.3% 0% 0.33% 0% 37% 38% 20% 18% 29% 0% 0% 70%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +232.9%
Contains more Vitamin B3Vitamin B3 +68.8%
Contains more Vitamin B5Vitamin B5 +107.5%
Contains more Vitamin B6Vitamin B6 +293.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +369.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +56.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpea flour (besan) Falafel DV% diff.
Folate 437µg 93µg 86%
Copper 0.912mg 0.258mg 73%
Fiber 10.8g 43%
Manganese 1.6mg 0.691mg 40%
Vitamin B1 0.486mg 0.146mg 28%
Vitamin B6 0.492mg 0.125mg 28%
Monounsaturated fat 1.504g 10.171g 22%
Magnesium 166mg 82mg 20%
Protein 22.39g 13.31g 18%
Iron 4.86mg 3.42mg 18%
Phosphorus 318mg 192mg 18%
Fats 6.69g 17.8g 17%
Selenium 8.3µg 1µg 13%
Zinc 2.81mg 1.5mg 12%
Sodium 64mg 294mg 10%
Carbs 57.82g 31.84g 9%
Potassium 846mg 585mg 8%
Vitamin K 9.1µg 8%
Saturated fat 0.693g 2.383g 8%
Polyunsaturated fat 2.983g 4.16g 8%
Vitamin E 0.83mg 6%
Vitamin B5 0.606mg 0.292mg 6%
Vitamin B2 0.106mg 0.166mg 5%
Vitamin B3 1.762mg 1.044mg 4%
Calories 387kcal 333kcal 3%
Vitamin C 0mg 1.6mg 2%
Calcium 45mg 54mg 1%
Protein per 100 calories 5.8g 4g N/A
Calories per 10 g protein 173kcal 250kcal N/A
Weight per 100 calories 26g 30g N/A
Unsaturated / Saturated Fat ratio 6.5 6 N/A
Net carbs 47.02g 31.84g N/A
Sugar 10.85g N/A
Vitamin A 2µg 1µg 0%
Tryptophan 0.134mg 0%
Threonine 0.492mg 0%
Isoleucine 0.567mg 0%
Leucine 0.944mg 0%
Lysine 0.856mg 0%
Methionine 0.187mg 0%
Phenylalanine 0.707mg 0%
Valine 0.562mg 0%
Histidine 0.364mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 7% 58% 10% 3%
Protein: 22.39 g
Fats: 6.69 g
Carbs: 57.82 g
Water: 10.28 g
Other: 2.82 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 ProteinProtein +68.2%
Contains more CarbsCarbs +81.6%
Contains more FatsFats +166.1%
Contains more WaterWater +236.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 29% 58%
Saturated fat: Sat. Fat 0.693 g
Monounsaturated fat: Mono. Fat 1.504 g
Polyunsaturated fat: Poly. Fat 2.983 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 -70.9%
Contains more Mono. FatMonounsaturated fat +576.3%
Contains more Poly. FatPolyunsaturated fat +39.5%

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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. Chickpea flour (besan) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174288/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.