Falafel vs. Navy beans — In-Depth Nutrition Comparison
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What are the main differences between Falafel and Navy beans?
- Falafel is richer in Iron, Vitamin B2, Manganese, Magnesium, Phosphorus, and Potassium, while Navy beans is higher in Folate, and Vitamin B1.
- Falafel's daily need coverage for Iron is 13% higher.
We used Falafel, home-prepared and Beans, navy, mature seeds, cooked, boiled, without salt types in this comparison.
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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.
| Contains more MagnesiumMagnesium | +54.7% |
| Contains more PotassiumPotassium | +50.4% |
| Contains more IronIron | +44.9% |
| Contains more CopperCopper | +22.9% |
| Contains more ZincZinc | +45.6% |
| Contains more PhosphorusPhosphorus | +33.3% |
| Contains more ManganeseManganese | +31.1% |
| Contains more CalciumCalcium | +27.8% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +190% |
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.
| Contains more Vitamin CVitamin C | +77.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +151.5% |
| Contains more Vitamin B3Vitamin B3 | +60.9% |
| Contains more Vitamin B1Vitamin B1 | +62.3% |
| Contains more Vitamin B6Vitamin B6 | +10.4% |
| Contains more FolateFolate | +50.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.31 g
Fats:
17.8 g
Carbs:
31.84 g
Water:
34.62 g
Other:
2.43 g
Protein:
8.23 g
Fats:
0.62 g
Carbs:
26.05 g
Water:
63.81 g
Other:
1.29 g
| Contains more ProteinProtein | +61.7% |
| Contains more FatsFats | +2771% |
| Contains more CarbsCarbs | +22.2% |
| Contains more OtherOther | +88.4% |
| Contains more WaterWater | +84.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
2.383 g
Monounsaturated Fat:
Mono. Fat
10.171 g
Polyunsaturated fat:
Poly. Fat
4.16 g
Saturated Fat:
Sat. Fat
0.098 g
Monounsaturated Fat:
Mono. Fat
0.142 g
Polyunsaturated fat:
Poly. Fat
0.49 g
| Contains more Mono. FatMonounsaturated Fat | +7062.7% |
| Contains more Poly. FatPolyunsaturated fat | +749% |
| Contains less Sat. FatSaturated Fat | -95.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 333kcal | 140kcal |
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| Protein | 13.31g | 8.23g |
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| Fats | 17.8g | 0.62g |
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| Vitamin C | 1.6mg | 0.9mg |
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| Net carbs | 31.84g | 15.55g |
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| Carbs | 31.84g | 26.05g |
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| Magnesium | 82mg | 53mg |
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| Calcium | 54mg | 69mg |
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| Potassium | 585mg | 389mg |
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| Iron | 3.42mg | 2.36mg |
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| Sugar | 0.37g |
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| Fiber | 10.5g |
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| Copper | 0.258mg | 0.21mg |
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| Zinc | 1.5mg | 1.03mg |
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| Starch | 15.4g |
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| Phosphorus | 192mg | 144mg |
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| Sodium | 294mg | 0mg |
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| Vitamin A | 13IU | 0IU |
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| Vitamin A | 1µg | 0µg |
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| Vitamin E | 0.01mg |
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| Manganese | 0.691mg | 0.527mg |
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| Selenium | 1µg | 2.9µg |
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| Vitamin B1 | 0.146mg | 0.237mg |
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| Vitamin B2 | 0.166mg | 0.066mg |
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| Vitamin B3 | 1.044mg | 0.649mg |
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| Vitamin B5 | 0.292mg | 0.266mg |
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| Vitamin B6 | 0.125mg | 0.138mg |
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| Vitamin K | 0.6µg |
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| Folate | 93µg | 140µg |
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| Choline | 44.7mg |
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| Saturated Fat | 2.383g | 0.098g |
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| Monounsaturated Fat | 10.171g | 0.142g |
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| Polyunsaturated fat | 4.16g | 0.49g |
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| Tryptophan | 0.134mg | 0.1mg |
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| Threonine | 0.492mg | 0.289mg |
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| Isoleucine | 0.567mg | 0.387mg |
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| Leucine | 0.944mg | 0.7mg |
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| Lysine | 0.856mg | 0.52mg |
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| Methionine | 0.187mg | 0.111mg |
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| Phenylalanine | 0.707mg | 0.471mg |
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| Valine | 0.562mg | 0.504mg |
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| Histidine | 0.364mg | 0.206mg |
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| Omega-3 - ALA | 0.177g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
21%
Minerals Daily Need Coverage Score
60%
43%
Comparison summary
Which food is lower in Cholesterol?
Navy beans is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Navy beans contains less Sodium (difference - 294mg)
Which food is lower in Saturated Fat?
Navy beans is lower in Saturated Fat (difference - 2.285g)
Which food is cheaper?
Navy beans is cheaper (difference - $2.7)
Which food is lower in Sugar?
Falafel is lower in Sugar (difference - 0.37g)
Which food is lower in glycemic index?
Falafel is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Falafel is relatively richer in minerals
Which food is richer in vitamins?
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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.