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  6. Falafel vs. Beans

Falafel vs. Beans — In-Depth Nutrition Comparison

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What are the differences between falafel and beans?

  • Falafel is higher in iron, folate, phosphorus, magnesium, potassium, vitamin B2, and copper; however, beans are richer in selenium.
  • Falafel's daily need coverage for iron is 39% more.
  • Beans contain 294 times less sodium than falafel. Falafel contains 294mg of sodium, while beans contain 1mg.

We used Falafel, home-prepared and Beans, baked, canned, no salt added types in this article.

Infographic

Falafel vs Beans infographic
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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 59% 16% 52% 128% 86% 41% 82% 38% 90% 5.5%
Beans
Beans
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more MagnesiumMagnesium +156.3%
Contains more PotassiumPotassium +97.6%
Contains more IronIron +1079.3%
Contains more CopperCopper +25.2%
Contains more PhosphorusPhosphorus +84.6%
Contains more ManganeseManganese +∞%
Contains less SodiumSodium -99.7%
Contains more SeleniumSelenium +350%
~equal in Calcium ~50mg
~equal in Zinc ~1.4mg

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 5.3% 0% 0.33% 0% 37% 38% 20% 18% 29% 0% 0% 70%
Beans
Beans
4
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 10% 0% 1.7% 3% 38% 14% 8.1% 0% 30% 0% 2% 18%
Contains more Vitamin B2Vitamin B2 +176.7%
Contains more Vitamin B3Vitamin B3 +142.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +287.5%
Contains more Vitamin CVitamin C +93.8%
Contains more Vitamin AVitamin A +400%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.15mg
~equal in Vitamin B6 ~0.13mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Falafel Beans DV% diff.
Iron 3.42mg 0.29mg 39%
Manganese 0.691mg 30%
Fats 17.8g 0.4g 27%
Polyunsaturated fat 4.16g 0.172g 27%
Monounsaturated fat 10.171g 0.035g 25%
Fiber 5.5g 22%
Protein 13.31g 4.8g 17%
Folate 93µg 24µg 17%
Phosphorus 192mg 104mg 13%
Sodium 294mg 1mg 13%
Magnesium 82mg 32mg 12%
Calories 333kcal 105kcal 11%
Saturated fat 2.383g 0.103g 10%
Potassium 585mg 296mg 9%
Vitamin B2 0.166mg 0.06mg 8%
Copper 0.258mg 0.206mg 6%
Selenium 1µg 4.5µg 6%
Vitamin B5 0.292mg 6%
Choline 30.8mg 6%
Carbs 31.84g 20.49g 4%
Vitamin B3 1.044mg 0.43mg 4%
Vitamin C 1.6mg 3.1mg 2%
Zinc 1.5mg 1.4mg 1%
Vitamin E 0.15mg 1%
Vitamin K 0.8µg 1%
Protein per 100 calories 4g 4.6g N/A
Calories per 10 g protein 250kcal 219kcal N/A
Weight per 100 calories 30g 95g N/A
Unsaturated / Saturated Fat ratio 6 2 N/A
Net carbs 31.84g 14.99g N/A
Calcium 54mg 50mg 0%
Sugar 7.78g N/A
Vitamin A 1µg 5µg 0%
Vitamin B1 0.146mg 0.15mg 0%
Vitamin B6 0.125mg 0.13mg 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
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
Beans
Beans
1
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +177.3%
Contains more FatsFats +4350%
Contains more CarbsCarbs +55.4%
Contains more OtherOther +42.1%
Contains more WaterWater +109.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 61% 25%
Saturated fat: Sat. Fat 2.383 g
Monounsaturated fat: Mono. Fat 10.171 g
Polyunsaturated fat: Poly. Fat 4.16 g
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +28960%
Contains more Poly. FatPolyunsaturated fat +2318.6%
Contains less Sat. FatSaturated fat -95.7%

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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. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.