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  6. Falafel vs. Bean

Falafel vs. Bean — In-Depth Nutrition Comparison

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What are the differences between Falafel and Bean?

  • Falafel is higher in Iron, Folate, Phosphorus, Magnesium, Potassium, Vitamin B2, and Copper, however, Bean is richer in Selenium.
  • Falafel's daily need coverage for Iron is 39% more.
  • Bean contains 294 times less Sodium than Falafel. Falafel contains 294mg of Sodium, while Bean contains 1mg.

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

Infographic

Falafel vs Bean 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.
Falafel
Falafel
8
:
2
Bean
Bean
Contains more Iron +1079.3%
Contains more Magnesium +156.3%
Contains more Phosphorus +84.6%
Contains more Potassium +97.6%
Contains more Copper +25.2%
Contains less Sodium -99.7%
Contains more Selenium +350%
Equal in Calcium - 50
Equal in Zinc - 1.4
Falafel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Iron +1079.3%
Contains more Magnesium +156.3%
Contains more Phosphorus +84.6%
Contains more Potassium +97.6%
Contains more Copper +25.2%
Contains less Sodium -99.7%
Contains more Selenium +350%
Equal in Calcium - 50
Equal in Zinc - 1.4

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.
Falafel
Falafel
4
:
6
Bean
Bean
Contains more Vitamin B2 +176.7%
Contains more Vitamin B3 +142.8%
Contains more Folate +287.5%
Contains more Vitamin A +715.4%
Contains more Vitamin C +93.8%
Equal in Vitamin B1 - 0.15
Equal in Vitamin B6 - 0.13
Falafel
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%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin B2 +176.7%
Contains more Vitamin B3 +142.8%
Contains more Folate +287.5%
Contains more Vitamin A +715.4%
Contains more Vitamin C +93.8%
Equal in Vitamin B1 - 0.15
Equal in Vitamin B6 - 0.13

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Falafel
Falafel
4
:
1
Bean
Bean
Contains more Protein +177.3%
Contains more Fats +4350%
Contains more Carbs +55.4%
Contains more Other +42.1%
Contains more Water +109.7%
Falafel
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
Bean
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 Protein +177.3%
Contains more Fats +4350%
Contains more Carbs +55.4%
Contains more Other +42.1%
Contains more Water +109.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Falafel
Falafel
2
:
1
Bean
Bean
Contains more Monounsaturated Fat +28960%
Contains more Polyunsaturated fat +2318.6%
Contains less Saturated Fat -95.7%
Falafel
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains more Monounsaturated Fat +28960%
Contains more Polyunsaturated fat +2318.6%
Contains less Saturated Fat -95.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Falafel Bean Opinion
Net carbs 31.84g 14.99g Falafel
Protein 13.31g 4.8g Falafel
Fats 17.8g 0.4g Falafel
Carbs 31.84g 20.49g Falafel
Calories 333kcal 105kcal Falafel
Sugar 7.78g Falafel
Fiber 5.5g Bean
Calcium 54mg 50mg Falafel
Iron 3.42mg 0.29mg Falafel
Magnesium 82mg 32mg Falafel
Phosphorus 192mg 104mg Falafel
Potassium 585mg 296mg Falafel
Sodium 294mg 1mg Bean
Zinc 1.5mg 1.4mg Falafel
Copper 0.258mg 0.206mg Falafel
Manganese 0.691mg Falafel
Selenium 1µg 4.5µg Bean
Vitamin A 13IU 106IU Bean
Vitamin A RAE 1µg 5µg Bean
Vitamin E 0.15mg Bean
Vitamin C 1.6mg 3.1mg Bean
Vitamin B1 0.146mg 0.15mg Bean
Vitamin B2 0.166mg 0.06mg Falafel
Vitamin B3 1.044mg 0.43mg Falafel
Vitamin B5 0.292mg Falafel
Vitamin B6 0.125mg 0.13mg Bean
Folate 93µg 24µg Falafel
Vitamin K 0.8µg Bean
Tryptophan 0.134mg Falafel
Threonine 0.492mg Falafel
Isoleucine 0.567mg Falafel
Leucine 0.944mg Falafel
Lysine 0.856mg Falafel
Methionine 0.187mg Falafel
Phenylalanine 0.707mg Falafel
Valine 0.562mg Falafel
Histidine 0.364mg Falafel
Saturated Fat 2.383g 0.103g Bean
Monounsaturated Fat 10.171g 0.035g Falafel
Polyunsaturated fat 4.16g 0.172g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
18%
Falafel
11%
Bean
Minerals Daily Need Coverage Score
60%
Falafel
25%
Bean

Comparison summary

Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 7.78g)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 293mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 2.28g)
Which food is cheaper?
Bean
Bean is cheaper (difference - $2.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (33)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

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