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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 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" 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% 0.78% 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% 0.36% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +116.7%
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

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Falafel Black turtle bean Opinion
Calories 333kcal 130kcal Falafel
Protein 13.31g 8.18g Falafel
Fats 17.8g 0.35g Falafel
Vitamin C 1.6mg 0mg Falafel
Net carbs 31.84g 16.05g Falafel
Carbs 31.84g 24.35g Falafel
Magnesium 82mg 49mg Falafel
Calcium 54mg 55mg Black turtle bean
Potassium 585mg 433mg Falafel
Iron 3.42mg 2.85mg Falafel
Sugar 0.32g Falafel
Fiber 8.3g Black turtle bean
Copper 0.258mg 0.269mg Black turtle bean
Zinc 1.5mg 0.76mg Falafel
Phosphorus 192mg 152mg Falafel
Sodium 294mg 3mg Black turtle bean
Vitamin A 13IU 6IU Falafel
Vitamin A 1µg 0µg Falafel
Vitamin E 0.87mg Black turtle bean
Manganese 0.691mg 0.327mg Falafel
Selenium 1µg 1.2µg Black turtle bean
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
Vitamin K 3.3µg Black turtle bean
Folate 93µg 86µg Falafel
Choline 32.6mg Black turtle bean
Saturated Fat 2.383g 0.089g Black turtle bean
Monounsaturated Fat 10.171g 0.03g Falafel
Polyunsaturated fat 4.16g 0.149g Falafel
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Black turtle bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
17%
Falafel
17%
Black turtle bean
Minerals Daily Need Coverage Score
60%
Falafel
42%
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 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)
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

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.