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 fats, protein, potassium, magnesium, and vitamin B2.
Falafel covers your daily fats needs 23% more than chickpeas.
Chickpeas contain 2 times more folate than falafel. While chickpeas contain 172µg of folate, falafel contains only 93µg.
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.

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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.

Chickpeas

Falafel

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

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.

Chickpeas

Falafel

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			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%