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Falafel vs. Cranberry bean raw — In-Depth Nutrition Comparison

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What are the differences between falafel and cranberry bean raw?

  • The amount of folate, copper, vitamin B1, phosphorus, potassium, selenium, iron, zinc, magnesium, and vitamin B6 in cranberry bean raw is higher than in falafel.
  • Cranberry bean raw's daily need coverage for folate is 128% more.

We used Falafel, home-prepared and Beans, cranberry (roman), mature seeds, raw types in this article.

Infographic

Falafel vs Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more MagnesiumMagnesium +90.2%
Contains more CalciumCalcium +135.2%
Contains more PotassiumPotassium +127.7%
Contains more IronIron +46.2%
Contains more CopperCopper +207.8%
Contains more ZincZinc +142%
Contains more PhosphorusPhosphorus +93.8%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +33.1%
Contains more SeleniumSelenium +1170%

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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +411.6%
Contains more Vitamin B2Vitamin B2 +28.3%
Contains more Vitamin B3Vitamin B3 +39.4%
Contains more Vitamin B5Vitamin B5 +156.2%
Contains more Vitamin B6Vitamin B6 +147.2%
Contains more FolateFolate +549.5%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more FatsFats +1347.2%
Contains more WaterWater +179.4%
Contains more ProteinProtein +73%
Contains more CarbsCarbs +88.6%
Contains more OtherOther +35.8%

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 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +9495.3%
Contains more Poly. FatPolyunsaturated fat +689.4%
Contains less Sat. FatSaturated fat -86.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Falafel Cranberry bean raw DV% diff.
Folate 93µg 604µg 128%
Fiber 24.7g 99%
Copper 0.258mg 0.794mg 60%
Vitamin B1 0.146mg 0.747mg 50%
Phosphorus 192mg 372mg 26%
Monounsaturated fat 10.171g 0.106g 25%
Fats 17.8g 1.23g 25%
Polyunsaturated fat 4.16g 0.527g 24%
Potassium 585mg 1332mg 22%
Selenium 1µg 12.7µg 21%
Iron 3.42mg 5mg 20%
Protein 13.31g 23.03g 19%
Zinc 1.5mg 3.63mg 19%
Magnesium 82mg 156mg 18%
Vitamin B6 0.125mg 0.309mg 14%
Sodium 294mg 6mg 13%
Manganese 0.691mg 0.92mg 10%
Saturated fat 2.383g 0.316g 9%
Carbs 31.84g 60.05g 9%
Vitamin B5 0.292mg 0.748mg 9%
Calcium 54mg 127mg 7%
Vitamin B2 0.166mg 0.213mg 4%
Vitamin B3 1.044mg 1.455mg 3%
Vitamin C 1.6mg 0mg 2%
Calories 333kcal 335kcal 0%
Net carbs 31.84g 35.35g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.134mg 0.273mg 0%
Threonine 0.492mg 0.969mg 0%
Isoleucine 0.567mg 1.017mg 0%
Leucine 0.944mg 1.838mg 0%
Lysine 0.856mg 1.58mg 0%
Methionine 0.187mg 0.346mg 0%
Phenylalanine 0.707mg 1.245mg 0%
Valine 0.562mg 1.205mg 0%
Histidine 0.364mg 0.641mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Cranberry bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
64%
Cranberry bean raw
Minerals Daily Need Coverage Score
60%
Falafel
117%
Cranberry bean raw

Comparison summary

Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 2)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 288mg)
Which food is lower in Saturated fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated fat (difference - 2.067g)
Which food is cheaper?
Cranberry bean raw
Cranberry bean raw is cheaper (difference - $1.6)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals
Which food is richer in vitamins?
Cranberry bean raw
Cranberry bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.