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  6. Falafel vs. Black turtle bean

Falafel vs. Black turtle bean — In-Depth Nutrition Comparison

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A recap on the 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.
  • The glycemic index of black turtle bean is lower.

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" 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
Contains more MagnesiumMagnesium +67.3%
Contains more PotassiumPotassium +35.1%
Contains more IronIron +20%
Contains more ZincZinc +97.4%
Contains more PhosphorusPhosphorus +26.3%
Contains more ManganeseManganese +111.3%
Contains less SodiumSodium -99%
Contains more SeleniumSelenium +20%
~equal in Calcium ~55mg
~equal in Copper ~0.269mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 5.3% 0.33% 0% 0% 37% 38% 20% 18% 29% 0% 0% 70% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +196.4%
Contains more Vitamin B3Vitamin B3 +98.1%
Contains more Vitamin B5Vitamin B5 +12.3%
Contains more Vitamin B6Vitamin B6 +62.3%
Contains more Vitamin B1Vitamin B1 +54.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~86µg

All nutrients comparison - raw data values

Nutrient Falafel Black turtle bean DV% diff.
Fiber 8.3g 33%
Fats 17.8g 0.35g 27%
Polyunsaturated fat 4.16g 0.149g 27%
Monounsaturated fat 10.171g 0.03g 25%
Manganese 0.691mg 0.327mg 16%
Sodium 294mg 3mg 13%
Calories 333kcal 130kcal 10%
Saturated fat 2.383g 0.089g 10%
Protein 13.31g 8.18g 10%
Magnesium 82mg 49mg 8%
Vitamin B2 0.166mg 0.056mg 8%
Zinc 1.5mg 0.76mg 7%
Vitamin B1 0.146mg 0.225mg 7%
Iron 3.42mg 2.85mg 7%
Vitamin E 0.87mg 6%
Choline 32.6mg 6%
Phosphorus 192mg 152mg 6%
Vitamin B6 0.125mg 0.077mg 4%
Potassium 585mg 433mg 4%
Vitamin B3 1.044mg 0.527mg 3%
Vitamin K 3.3µg 3%
Folate 93µg 86µg 2%
Vitamin C 1.6mg 0mg 2%
Carbs 31.84g 24.35g 2%
Copper 0.258mg 0.269mg 1%
Vitamin B5 0.292mg 0.26mg 1%
Net carbs 31.84g 16.05g N/A
Calcium 54mg 55mg 0%
Sugar 0.32g N/A
Vitamin A 1µg 0µg 0%
Selenium 1µg 1.2µg 0%
Tryptophan 0.134mg 0.097mg 0%
Threonine 0.492mg 0.344mg 0%
Isoleucine 0.567mg 0.361mg 0%
Leucine 0.944mg 0.653mg 0%
Lysine 0.856mg 0.562mg 0%
Methionine 0.187mg 0.123mg 0%
Phenylalanine 0.707mg 0.442mg 0%
Valine 0.562mg 0.428mg 0%
Histidine 0.364mg 0.228mg 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
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Contains more ProteinProtein +62.7%
Contains more FatsFats +4985.7%
Contains more CarbsCarbs +30.8%
Contains more OtherOther +76.1%
Contains more WaterWater +89.9%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 g
Contains more Mono. FatMonounsaturated fat +33803.3%
Contains more Poly. FatPolyunsaturated fat +2691.9%
Contains less Sat. FatSaturated fat -96.3%

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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. 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.