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Falafel vs Black turtle bean - In-Depth Nutrition Comparison

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A recap on differences between Falafel and Black turtle bean

  • Falafel is higher in Manganese, Vitamin B2, Magnesium, Iron, Zinc, and Phosphorus, yet Black turtle bean is higher in Vitamin B1.
  • Falafel covers your daily Manganese needs 16% more than Black turtle bean.
  • Falafel contains 98 times more Sodium than Black turtle bean. While Falafel contains 294mg of Sodium, Black turtle bean contains only 3mg.

Food varieties used in this article are Falafel, home-prepared and Beans, black turtle, mature seeds, cooked, boiled, without salt.

Infographic

Falafel vs Black turtle 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
Falafel
Falafel
5
:
3
Black turtle bean
Black turtle bean
Contains more Iron +20%
Contains more Magnesium +67.3%
Contains more Phosphorus +26.3%
Contains more Potassium +35.1%
Contains more Zinc +97.4%
Contains less Sodium -99%
Equal in Calcium - 55
Equal in Copper - 0.269
Falafel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 129% 59% 83% 52% 39% 41% 86%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 107% 35% 66% 39% 1% 21% 90%
Contains more Iron +20%
Contains more Magnesium +67.3%
Contains more Phosphorus +26.3%
Contains more Potassium +35.1%
Contains more Zinc +97.4%
Contains less Sodium -99%
Equal in Calcium - 55
Equal in Copper - 0.269

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
Falafel
Falafel
7
:
3
Black turtle bean
Black turtle bean
Contains more Vitamin A +116.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +196.4%
Contains more Vitamin B3 +98.1%
Contains more Vitamin B5 +12.3%
Contains more Vitamin B6 +62.3%
Contains more Vitamin B1 +54.1%
Equal in Folate - 86
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%
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 9%
Contains more Vitamin A +116.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +196.4%
Contains more Vitamin B3 +98.1%
Contains more Vitamin B5 +12.3%
Contains more Vitamin B6 +62.3%
Contains more Vitamin B1 +54.1%
Equal in Folate - 86

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 Black turtle bean
Rich in minerals ok
Lower in Sugar 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 Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Falafel Black turtle bean Opinion
Net carbs 31.84g 16.05g Falafel
Protein 13.31g 8.18g Falafel
Fats 17.8g 0.35g Falafel
Carbs 31.84g 24.35g Falafel
Calories 333kcal 130kcal Falafel
Starch g g
Fructose g g
Sugar g 0.32g Falafel
Fiber g 8.3g Black turtle bean
Calcium 54mg 55mg Black turtle bean
Iron 3.42mg 2.85mg Falafel
Magnesium 82mg 49mg Falafel
Phosphorus 192mg 152mg Falafel
Potassium 585mg 433mg Falafel
Sodium 294mg 3mg Black turtle bean
Zinc 1.5mg 0.76mg Falafel
Copper 0.258mg 0.269mg Black turtle bean
Vitamin A 13IU 6IU Falafel
Vitamin E mg 0.87mg Black turtle bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.6mg 0mg Falafel
Vitamin B1 0.146mg 0.225mg Black turtle bean
Vitamin B2 0.166mg 0.056mg Falafel
Vitamin B3 1.044mg 0.527mg Falafel
Vitamin B5 0.292mg 0.26mg Falafel
Vitamin B6 0.125mg 0.077mg Falafel
Folate 93µg 86µg Falafel
Vitamin B12 0µg 0µg
Vitamin K µg 3.3µg Black turtle bean
Tryptophan 0.134mg 0.097mg Falafel
Threonine 0.492mg 0.344mg Falafel
Isoleucine 0.567mg 0.361mg Falafel
Leucine 0.944mg 0.653mg Falafel
Lysine 0.856mg 0.562mg Falafel
Methionine 0.187mg 0.123mg Falafel
Phenylalanine 0.707mg 0.442mg Falafel
Valine 0.562mg 0.428mg Falafel
Histidine 0.364mg 0.228mg Falafel
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 2.383g 0.089g Black turtle bean
Monounsaturated Fat 10.171g 0.03g Falafel
Polyunsaturated fat 4.16g 0.149g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Black turtle 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
17
Black turtle bean
Mineral Summary Score
63
Falafel
47
Black turtle 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
49%
Black turtle bean
Carbohydrates
32%
Falafel
24%
Black turtle bean
Fats
82%
Falafel
2%
Black turtle 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 - 0.32g)
Which food is richer in vitamins?
Falafel
Falafel is relatively richer in vitamins
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 291mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 2.294g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 13)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $2.4)
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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.