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Falafel vs Navy bean - In-Depth Nutrition Comparison

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The main differences between Falafel and Navy bean

  • Falafel is richer in Iron, Phosphorus, and Manganese, yet Navy bean is richer in Vitamin B1, Vitamin C, Copper, Vitamin B5, and Folate.
  • Daily need coverage for Vitamin B1 from Navy bean is 20% higher.
  • Falafel contains 28 times more Saturated Fat than Navy bean. Falafel contains 2.383g of Saturated Fat, while Navy bean contains 0.085g.

Food types used in this article are Falafel, home-prepared and Beans, navy, mature seeds, sprouted, raw.

Infographic

Falafel vs Navy bean infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +77.2%
Contains more Calcium +260%
Contains more Potassium +90.6%
Contains more Zinc +68.5%
Contains more Phosphorus +92%
Contains more Magnesium +23.2%
Contains more Copper +38%
Contains less Sodium -95.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 129% 17% 52% 59% 86% 41% 83% 39%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 73% 5% 28% 73% 119% 25% 43% 2%
Contains more Iron +77.2%
Contains more Calcium +260%
Contains more Potassium +90.6%
Contains more Zinc +68.5%
Contains more Phosphorus +92%
Contains more Magnesium +23.2%
Contains more Copper +38%
Contains less Sodium -95.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +225%
Contains more Vitamin C +1075%
Contains more Vitamin B1 +167.1%
Contains more Vitamin B2 +29.5%
Contains more Vitamin B3 +16.9%
Contains more Vitamin B5 +182.5%
Contains more Vitamin B6 +52.8%
Contains more Folate +41.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 1% 0% 0% 37% 39% 20% 18% 29% 0% 0% 70%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 1% 0% 0% 98% 50% 23% 50% 45% 0% 0% 99%
Contains more Vitamin A +225%
Contains more Vitamin C +1075%
Contains more Vitamin B1 +167.1%
Contains more Vitamin B2 +29.5%
Contains more Vitamin B3 +16.9%
Contains more Vitamin B5 +182.5%
Contains more Vitamin B6 +52.8%
Contains more Folate +41.9%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Falafel
35
Navy bean
Mineral Summary Score
63
Falafel
45
Navy bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
80%
Falafel
37%
Navy bean
Carbohydrates
32%
Falafel
13%
Navy bean
Fats
82%
Falafel
3%
Navy bean

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Falafel Navy bean
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugar Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Navy bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Navy bean
Navy bean contains less Sodium (difference - 281mg)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 2.298g)
Which food is cheaper?
Navy bean
Navy bean is cheaper (difference - $2.7)
Which food is richer in vitamins?
Navy bean
Navy bean is relatively richer in vitamins
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
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)

All nutrients comparison - raw data values

Nutrient Falafel Navy bean Opinion
Calories 333 67 Falafel
Protein 13.31 6.15 Falafel
Fats 17.8 0.7 Falafel
Vitamin C 1.6 18.8 Navy bean
Carbs 31.84 13.05 Falafel
Cholesterol 0 0
Vitamin D 0 0
Iron 3.42 1.93 Falafel
Calcium 54 15 Falafel
Potassium 585 307 Falafel
Magnesium 82 101 Navy bean
Sugar
Fiber
Copper 0.258 0.356 Navy bean
Zinc 1.5 0.89 Falafel
Starch
Phosphorus 192 100 Falafel
Sodium 294 13 Navy bean
Vitamin A 13 4 Falafel
Vitamin E
Vitamin D 0 0
Vitamin B1 0.146 0.39 Navy bean
Vitamin B2 0.166 0.215 Navy bean
Vitamin B3 1.044 1.22 Navy bean
Vitamin B5 0.292 0.825 Navy bean
Vitamin B6 0.125 0.191 Navy bean
Vitamin B12 0 0
Vitamin K
Folate 93 132 Navy bean
Trans Fat 0 0
Saturated Fat 2.383 0.085 Navy bean
Monounsaturated Fat 10.171 0.052 Falafel
Polyunsaturated fat 4.16 0.407 Falafel
Tryptophan 0.134 0.064 Falafel
Threonine 0.492 0.258 Falafel
Isoleucine 0.567 0.273 Falafel
Leucine 0.944 0.442 Falafel
Lysine 0.856 0.35 Falafel
Methionine 0.187 0.064 Falafel
Phenylalanine 0.707 0.31 Falafel
Valine 0.562 0.316 Falafel
Histidine 0.364 0.172 Falafel
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/nutrients
  2. Navy bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.