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Falafel vs. Baked beans — In-Depth Nutrition Comparison

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Summary of differences between Falafel and Baked beans

  • Falafel has more Manganese, Iron, Phosphorus, Folate, Copper, Magnesium, Vitamin B2, Zinc, and Potassium, however, Baked beans are higher in Selenium.
  • Falafel covers your daily need of Manganese 19% more than Baked beans.
  • Falafel has 3 times more Vitamin B2 than Baked beans. While Falafel has 0.166mg of Vitamin B2, Baked beans have only 0.049mg.

These are the specific foods used in this comparison Falafel, home-prepared and Beans, baked, home prepared.

Infographic

Falafel vs Baked beans 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 more Iron +71.9%
Contains more Magnesium +90.7%
Contains more Phosphorus +76.1%
Contains more Potassium +63.4%
Contains less Sodium -30.3%
Contains more Zinc +105.5%
Contains more Copper +62.3%
Contains more Manganese +171%
Contains more Calcium +13%
Contains more Selenium +470%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 75% 31% 47% 32% 56% 20% 53% 34% 32%
Contains more Iron +71.9%
Contains more Magnesium +90.7%
Contains more Phosphorus +76.1%
Contains more Potassium +63.4%
Contains less Sodium -30.3%
Contains more Zinc +105.5%
Contains more Copper +62.3%
Contains more Manganese +171%
Contains more Calcium +13%
Contains more Selenium +470%

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 +∞%
Contains more Vitamin C +45.5%
Contains more Vitamin B2 +238.8%
Contains more Vitamin B3 +155.9%
Contains more Vitamin B5 +88.4%
Contains more Vitamin B6 +38.9%
Contains more Folate +93.8%
Equal in Vitamin B1 - 0.136
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 0% 0% 0% 4% 34% 12% 8% 10% 21% 36% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +45.5%
Contains more Vitamin B2 +238.8%
Contains more Vitamin B3 +155.9%
Contains more Vitamin B5 +88.4%
Contains more Vitamin B6 +38.9%
Contains more Folate +93.8%
Equal in Vitamin B1 - 0.136

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +140.3%
Contains more Fats +245.6%
Contains more Carbs +47.2%
Contains more Water +88.2%
Equal in Other - 2.51
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
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more Protein +140.3%
Contains more Fats +245.6%
Contains more Carbs +47.2%
Contains more Water +88.2%
Equal in Other - 2.51

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +376.8%
Contains more Polyunsaturated fat +462.2%
Contains less Saturated Fat -18.3%
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
40% 44% 15%
Saturated Fat: 1.948 g
Monounsaturated Fat: 2.133 g
Polyunsaturated fat: 0.74 g
Contains more Monounsaturated Fat +376.8%
Contains more Polyunsaturated fat +462.2%
Contains less Saturated Fat -18.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Falafel Baked beans Opinion
Net carbs 31.84g 16.13g Falafel
Protein 13.31g 5.54g Falafel
Fats 17.8g 5.15g Falafel
Carbs 31.84g 21.63g Falafel
Calories 333kcal 155kcal Falafel
Fiber 5.5g Baked beans
Calcium 54mg 61mg Baked beans
Iron 3.42mg 1.99mg Falafel
Magnesium 82mg 43mg Falafel
Phosphorus 192mg 109mg Falafel
Potassium 585mg 358mg Falafel
Sodium 294mg 422mg Falafel
Zinc 1.5mg 0.73mg Falafel
Copper 0.258mg 0.159mg Falafel
Manganese 0.691mg 0.255mg Falafel
Selenium 1µg 5.7µg Baked beans
Vitamin A 13IU 0IU Falafel
Vitamin A RAE 1µg 0µg Falafel
Vitamin C 1.6mg 1.1mg Falafel
Vitamin B1 0.146mg 0.136mg Falafel
Vitamin B2 0.166mg 0.049mg Falafel
Vitamin B3 1.044mg 0.408mg Falafel
Vitamin B5 0.292mg 0.155mg Falafel
Vitamin B6 0.125mg 0.09mg Falafel
Folate 93µg 48µg Falafel
Tryptophan 0.134mg 0.067mg Falafel
Threonine 0.492mg 0.228mg Falafel
Isoleucine 0.567mg 0.242mg Falafel
Leucine 0.944mg 0.428mg Falafel
Lysine 0.856mg 0.379mg Falafel
Methionine 0.187mg 0.086mg Falafel
Phenylalanine 0.707mg 0.287mg Falafel
Valine 0.562mg 0.282mg Falafel
Histidine 0.364mg 0.153mg Falafel
Cholesterol 0mg 5mg Falafel
Saturated Fat 2.383g 1.948g Baked beans
Monounsaturated Fat 10.171g 2.133g Falafel
Polyunsaturated fat 4.16g 0.74g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Baked beans
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
18%
Falafel
10%
Baked beans
Minerals Daily Need Coverage Score
60%
Falafel
39%
Baked beans

Comparison summary

Which food contains less Sodium?
Falafel
Falafel contains less Sodium (difference - 128mg)
Which food is lower in Cholesterol?
Falafel
Falafel is lower in Cholesterol (difference - 5mg)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 7)
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 is lower in Saturated Fat?
Baked beans
Baked beans is lower in Saturated Fat (difference - 0.435g)
Which food is cheaper?
Baked beans
Baked beans is cheaper (difference - $2.2)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.