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Chickpeas vs. Falafel — In-Depth Nutrition Comparison

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A recap on differences between Chickpeas and Falafel

  • Chickpeas is higher in Folate, Manganese, and Copper, yet Falafel is higher in Potassium, Magnesium, Vitamin B2, and Iron.
  • Chickpeas covers 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.
Contains less Sodium -97.6%
Contains more Copper +36.4%
Contains more Manganese +49.1%
Contains more Selenium +270%
Contains more Calcium +10.2%
Contains more Iron +18.3%
Contains more Magnesium +70.8%
Contains more Phosphorus +14.3%
Contains more Potassium +101%
Equal in Zinc - 1.5
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Contains less Sodium -97.6%
Contains more Copper +36.4%
Contains more Manganese +49.1%
Contains more Selenium +270%
Contains more Calcium +10.2%
Contains more Iron +18.3%
Contains more Magnesium +70.8%
Contains more Phosphorus +14.3%
Contains more Potassium +101%
Equal in Zinc - 1.5

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.
:
Contains more Vitamin A +107.7%
Contains more Vitamin B6 +11.2%
Contains more Folate +84.9%
Contains more Vitamin C +23.1%
Contains more Vitamin B1 +25.9%
Contains more Vitamin B2 +163.5%
Contains more Vitamin B3 +98.5%
Equal in Vitamin B5 - 0.292
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 7% 0% 5% 30% 15% 10% 18% 33% 129% 0% 10%
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 +107.7%
Contains more Vitamin B6 +11.2%
Contains more Folate +84.9%
Contains more Vitamin C +23.1%
Contains more Vitamin B1 +25.9%
Contains more Vitamin B2 +163.5%
Contains more Vitamin B3 +98.5%
Equal in Vitamin B5 - 0.292

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +73.9%
Contains more Protein +50.2%
Contains more Fats +587.3%
Contains more Carbs +16.1%
Contains more Other +164.1%
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 Water +73.9%
Contains more Protein +50.2%
Contains more Fats +587.3%
Contains more Carbs +16.1%
Contains more Other +164.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -88.7%
Contains more Monounsaturated Fat +1644.6%
Contains more Polyunsaturated fat +259.9%
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Contains less Saturated Fat -88.7%
Contains more Monounsaturated Fat +1644.6%
Contains more Polyunsaturated fat +259.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chickpeas Falafel Opinion
Net carbs 19.82g 31.84g Falafel
Protein 8.86g 13.31g Falafel
Fats 2.59g 17.8g Falafel
Carbs 27.42g 31.84g Falafel
Calories 164kcal 333kcal Falafel
Sugar 4.8g Falafel
Fiber 7.6g Chickpeas
Calcium 49mg 54mg Falafel
Iron 2.89mg 3.42mg Falafel
Magnesium 48mg 82mg Falafel
Phosphorus 168mg 192mg Falafel
Potassium 291mg 585mg Falafel
Sodium 7mg 294mg Chickpeas
Zinc 1.53mg 1.5mg Chickpeas
Copper 0.352mg 0.258mg Chickpeas
Manganese 1.03mg 0.691mg Chickpeas
Selenium 3.7µg 1µg Chickpeas
Vitamin A 27IU 13IU Chickpeas
Vitamin A RAE 1µg 1µg
Vitamin E 0.35mg Chickpeas
Vitamin C 1.3mg 1.6mg Falafel
Vitamin B1 0.116mg 0.146mg Falafel
Vitamin B2 0.063mg 0.166mg Falafel
Vitamin B3 0.526mg 1.044mg Falafel
Vitamin B5 0.286mg 0.292mg Falafel
Vitamin B6 0.139mg 0.125mg Chickpeas
Folate 172µg 93µg Chickpeas
Vitamin K 4µg Chickpeas
Tryptophan 0.085mg 0.134mg Falafel
Threonine 0.329mg 0.492mg Falafel
Isoleucine 0.38mg 0.567mg Falafel
Leucine 0.631mg 0.944mg Falafel
Lysine 0.593mg 0.856mg Falafel
Methionine 0.116mg 0.187mg Falafel
Phenylalanine 0.475mg 0.707mg Falafel
Valine 0.372mg 0.562mg Falafel
Histidine 0.244mg 0.364mg Falafel
Saturated Fat 0.269g 2.383g Chickpeas
Monounsaturated Fat 0.583g 10.171g Falafel
Polyunsaturated fat 1.156g 4.16g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpeas Falafel
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
21%
Chickpeas
18%
Falafel
Minerals Daily Need Coverage Score
57%
Chickpeas
60%
Falafel

Comparison summary

Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 4.8g)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 3)
Which food contains less Sodium?
Chickpeas
Chickpeas contains less Sodium (difference - 287mg)
Which food is lower in Saturated Fat?
Chickpeas
Chickpeas is lower in Saturated Fat (difference - 2.114g)
Which food is cheaper?
Chickpeas
Chickpeas is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.