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  6. Falafel vs. Kidney beans raw

Falafel vs. Kidney beans raw — In-Depth Nutrition Comparison

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A recap on differences between falafel and kidney beans raw

  • Kidney beans raw is higher than falafel in copper, folate, iron, vitamin B1, phosphorus, potassium, vitamin B6, manganese, and magnesium.
  • Kidney beans raw covers your daily copper needs 78% more than falafel.
  • Falafel contains 12 times more sodium than kidney beans raw. While falafel contains 294mg of sodium, kidney beans raw contains only 24mg.
  • The glycemic index of kidney beans raw is lower.

Food varieties used in this article are Falafel, home-prepared and Beans, kidney, all types, mature seeds, raw.

Infographic

Falafel vs Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more MagnesiumMagnesium +70.7%
Contains more CalciumCalcium +164.8%
Contains more PotassiumPotassium +140.3%
Contains more IronIron +139.8%
Contains more CopperCopper +271.3%
Contains more ZincZinc +86%
Contains more PhosphorusPhosphorus +112%
Contains less SodiumSodium -91.8%
Contains more ManganeseManganese +47.8%
Contains more SeleniumSelenium +220%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin CVitamin C +181.3%
Contains more Vitamin B1Vitamin B1 +262.3%
Contains more Vitamin B2Vitamin B2 +31.9%
Contains more Vitamin B3Vitamin B3 +97.3%
Contains more Vitamin B5Vitamin B5 +167.1%
Contains more Vitamin B6Vitamin B6 +217.6%
Contains more FolateFolate +323.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Falafel Kidney beans raw DV% diff.
Fiber 24.9g 100%
Copper 0.258mg 0.958mg 78%
Folate 93µg 394µg 75%
Iron 3.42mg 8.2mg 60%
Vitamin B1 0.146mg 0.529mg 32%
Phosphorus 192mg 407mg 31%
Fats 17.8g 0.83g 26%
Polyunsaturated fat 4.16g 0.457g 25%
Monounsaturated fat 10.171g 0.064g 25%
Potassium 585mg 1406mg 24%
Vitamin B6 0.125mg 0.397mg 21%
Protein 13.31g 23.58g 21%
Vitamin K 19µg 16%
Manganese 0.691mg 1.021mg 14%
Magnesium 82mg 140mg 14%
Zinc 1.5mg 2.79mg 12%
Sodium 294mg 24mg 12%
Saturated fat 2.383g 0.12g 10%
Vitamin B5 0.292mg 0.78mg 10%
Calcium 54mg 143mg 9%
Carbs 31.84g 60.01g 9%
Vitamin B3 1.044mg 2.06mg 6%
Vitamin B2 0.166mg 0.219mg 4%
Selenium 1µg 3.2µg 4%
Vitamin C 1.6mg 4.5mg 3%
Vitamin E 0.22mg 1%
Calories 333kcal 333kcal 0%
Net carbs 31.84g 35.11g N/A
Sugar 2.23g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.134mg 0.279mg 0%
Threonine 0.492mg 0.992mg 0%
Isoleucine 0.567mg 1.041mg 0%
Leucine 0.944mg 1.882mg 0%
Lysine 0.856mg 1.618mg 0%
Methionine 0.187mg 0.355mg 0%
Phenylalanine 0.707mg 1.275mg 0%
Valine 0.562mg 1.233mg 0%
Histidine 0.364mg 0.656mg 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +2044.6%
Contains more WaterWater +194.6%
Contains more ProteinProtein +77.2%
Contains more CarbsCarbs +88.5%
Contains more OtherOther +57.6%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +15792.2%
Contains more Poly. FatPolyunsaturated fat +810.3%
Contains less Sat. FatSaturated fat -95%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.