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Falafel vs Adzuki bean - In-Depth Nutrition Comparison

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Significant differences between Falafel and Adzuki bean

  • Falafel has more Iron, Vitamin B2, Magnesium, and Manganese, however Adzuki bean is richer in Folate.
  • Falafel covers your daily Iron needs 18% more than Adzuki bean.
  • Adzuki bean has 66 times less Saturated Fat than Falafel. Falafel has 2.383g of Saturated Fat, while Adzuki bean has 0.036g.

Specific food types used in this comparison are Falafel, home-prepared and Beans, adzuki, mature seeds, cooked, boiled, without salt.

Infographic

Falafel vs Adzuki 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +92.9%
Contains more Iron +71%
Contains more Magnesium +57.7%
Contains more Phosphorus +14.3%
Contains less Sodium -97.3%
Contains more Zinc +18%
Contains more Copper +15.5%
Equal in Potassium - 532
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 129% 59% 83% 52% 39% 41% 86%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 38% 72% 47% 2% 49% 100%
Contains more Calcium +92.9%
Contains more Iron +71%
Contains more Magnesium +57.7%
Contains more Phosphorus +14.3%
Contains less Sodium -97.3%
Contains more Zinc +18%
Contains more Copper +15.5%
Equal in Potassium - 532

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +116.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +27%
Contains more Vitamin B2 +159.4%
Contains more Vitamin B3 +45.6%
Contains more Vitamin B6 +30.2%
Contains more Vitamin B5 +47.3%
Contains more Folate +30.1%
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%
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% 0% 29% 15% 14% 26% 23% 91% 0% 0%
Contains more Vitamin A +116.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +27%
Contains more Vitamin B2 +159.4%
Contains more Vitamin B3 +45.6%
Contains more Vitamin B6 +30.2%
Contains more Vitamin B5 +47.3%
Contains more Folate +30.1%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Falafel Adzuki bean
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Falafel Adzuki bean Opinion
Net carbs 31.84g 17.47g Falafel
Protein 13.31g 7.52g Falafel
Fats 17.8g 0.1g Falafel
Carbs 31.84g 24.77g Falafel
Calories 333kcal 128kcal Falafel
Starch g g
Fructose g g
Sugar g g
Fiber g 7.3g Adzuki bean
Calcium 54mg 28mg Falafel
Iron 3.42mg 2mg Falafel
Magnesium 82mg 52mg Falafel
Phosphorus 192mg 168mg Falafel
Potassium 585mg 532mg Falafel
Sodium 294mg 8mg Adzuki bean
Zinc 1.5mg 1.77mg Adzuki bean
Copper 0.258mg 0.298mg Adzuki bean
Vitamin A 13IU 6IU Falafel
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.6mg 0mg Falafel
Vitamin B1 0.146mg 0.115mg Falafel
Vitamin B2 0.166mg 0.064mg Falafel
Vitamin B3 1.044mg 0.717mg Falafel
Vitamin B5 0.292mg 0.43mg Adzuki bean
Vitamin B6 0.125mg 0.096mg Falafel
Folate 93µg 121µg Adzuki bean
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.134mg 0.072mg Falafel
Threonine 0.492mg 0.255mg Falafel
Isoleucine 0.567mg 0.3mg Falafel
Leucine 0.944mg 0.632mg Falafel
Lysine 0.856mg 0.567mg Falafel
Methionine 0.187mg 0.079mg Falafel
Phenylalanine 0.707mg 0.398mg Falafel
Valine 0.562mg 0.387mg Falafel
Histidine 0.364mg 0.198mg Falafel
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 2.383g 0.036g Adzuki bean
Monounsaturated Fat 10.171g 0.009g Falafel
Polyunsaturated fat 4.16g 0.021g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Adzuki bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Falafel
16
Adzuki bean
Mineral Summary Score
63
Falafel
49
Adzuki bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
80%
Falafel
45%
Adzuki bean
Carbohydrates
32%
Falafel
25%
Adzuki bean
Fats
82%
Falafel
0%
Adzuki bean

Comparison summary

Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
Which food is richer in vitamins?
Falafel
Falafel is relatively richer in vitamins
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 286mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 2.347g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 4)
Which food is cheaper?
Adzuki bean
Adzuki bean is cheaper (difference - $2)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.