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  6. Chickpeas vs. Falafel

Chickpeas vs. Falafel — In-Depth Nutrition Comparison

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A recap on the differences between chickpeas and falafel

  • Chickpeas are higher in folate, manganese, and copper, yet falafel is higher in potassium, magnesium, vitamin B2, and iron.
  • Chickpeas cover your daily folate needs 20% more than falafel.
  • The amount of saturated fat in chickpeas is lower.

Food varieties used in this article are Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Falafel, home-prepared.

Infographic

Chickpeas 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 34% 15% 26% 108% 117% 42% 72% 0.91% 134% 20%
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 CopperCopper +36.4%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +49.1%
Contains more SeleniumSelenium +270%
Contains more MagnesiumMagnesium +70.8%
Contains more CalciumCalcium +10.2%
Contains more PotassiumPotassium +101%
Contains more IronIron +18.3%
Contains more PhosphorusPhosphorus +14.3%
~equal in Zinc ~1.5mg

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 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 4.3% 0% 0.33% 7% 29% 15% 9.9% 17% 32% 0% 10% 129%
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 EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +11.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +84.9%
Contains more Vitamin CVitamin C +23.1%
Contains more Vitamin B1Vitamin B1 +25.9%
Contains more Vitamin B2Vitamin B2 +163.5%
Contains more Vitamin B3Vitamin B3 +98.5%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~1µg
~equal in Vitamin B5 ~0.292mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpeas Falafel DV% diff.
Fiber 7.6g 30%
Monounsaturated fat 0.583g 10.171g 24%
Fats 2.59g 17.8g 23%
Folate 172µg 93µg 20%
Polyunsaturated fat 1.156g 4.16g 20%
Manganese 1.03mg 0.691mg 15%
Sodium 7mg 294mg 12%
Copper 0.352mg 0.258mg 10%
Saturated fat 0.269g 2.383g 10%
Protein 8.86g 13.31g 9%
Potassium 291mg 585mg 9%
Calories 164kcal 333kcal 8%
Magnesium 48mg 82mg 8%
Vitamin B2 0.063mg 0.166mg 8%
Choline 42.8mg 8%
Iron 2.89mg 3.42mg 7%
Selenium 3.7µg 1µg 5%
Phosphorus 168mg 192mg 3%
Vitamin B1 0.116mg 0.146mg 3%
Vitamin B3 0.526mg 1.044mg 3%
Vitamin K 4µg 3%
Vitamin E 0.35mg 2%
Carbs 27.42g 31.84g 1%
Calcium 49mg 54mg 1%
Vitamin B6 0.139mg 0.125mg 1%
Protein per 100 calories 5.4g 4g N/A
Calories per 10 g protein 185kcal 250kcal N/A
Weight per 100 calories 61g 30g N/A
Unsaturated / Saturated Fat ratio 6.5 6 N/A
Vitamin C 1.3mg 1.6mg 0%
Net carbs 19.82g 31.84g N/A
Sugar 4.8g N/A
Zinc 1.53mg 1.5mg 0%
Vitamin A 1µg 1µg 0%
Vitamin B5 0.286mg 0.292mg 0%
Tryptophan 0.085mg 0.134mg 0%
Threonine 0.329mg 0.492mg 0%
Isoleucine 0.38mg 0.567mg 0%
Leucine 0.631mg 0.944mg 0%
Lysine 0.593mg 0.856mg 0%
Methionine 0.116mg 0.187mg 0%
Phenylalanine 0.475mg 0.707mg 0%
Valine 0.372mg 0.562mg 0%
Histidine 0.244mg 0.364mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 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 +73.9%
Contains more ProteinProtein +50.2%
Contains more FatsFats +587.3%
Contains more CarbsCarbs +16.1%
Contains more OtherOther +164.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 29% 58%
Saturated fat: Sat. Fat 0.269 g
Monounsaturated fat: Mono. Fat 0.583 g
Polyunsaturated fat: Poly. Fat 1.156 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 -88.7%
Contains more Mono. FatMonounsaturated fat +1644.6%
Contains more Poly. FatPolyunsaturated fat +259.9%

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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. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/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.