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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.

Infographic

Falafel vs Navy beans 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.
Contains more Iron +44.9%
Contains more Magnesium +54.7%
Contains more Phosphorus +33.3%
Contains more Potassium +50.4%
Contains more Zinc +45.6%
Contains more Copper +22.9%
Contains more Manganese +31.1%
Contains more Calcium +27.8%
Contains less Sodium -100%
Contains more Selenium +190%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Contains more Iron +44.9%
Contains more Magnesium +54.7%
Contains more Phosphorus +33.3%
Contains more Potassium +50.4%
Contains more Zinc +45.6%
Contains more Copper +22.9%
Contains more Manganese +31.1%
Contains more Calcium +27.8%
Contains less Sodium -100%
Contains more Selenium +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 A +∞%
Contains more Vitamin C +77.8%
Contains more Vitamin B2 +151.5%
Contains more Vitamin B3 +60.9%
Contains more Vitamin B1 +62.3%
Contains more Vitamin B6 +10.4%
Contains more Folate +50.5%
Equal in Vitamin B5 - 0.266
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 6% 37% 39% 20% 18% 29% 70% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 2%
Contains more Vitamin A +∞%
Contains more Vitamin C +77.8%
Contains more Vitamin B2 +151.5%
Contains more Vitamin B3 +60.9%
Contains more Vitamin B1 +62.3%
Contains more Vitamin B6 +10.4%
Contains more Folate +50.5%
Equal in Vitamin B5 - 0.266

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +61.7%
Contains more Fats +2771%
Contains more Carbs +22.2%
Contains more Other +88.4%
Contains more Water +84.3%
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% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more Protein +61.7%
Contains more Fats +2771%
Contains more Carbs +22.2%
Contains more Other +88.4%
Contains more Water +84.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +7062.7%
Contains more Polyunsaturated fat +749%
Contains less Saturated Fat -95.9%
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
Contains more Monounsaturated Fat +7062.7%
Contains more Polyunsaturated fat +749%
Contains less Saturated 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.
Falafel Navy beans
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Falafel Navy beans Opinion
Net carbs 31.84g 15.55g Falafel
Protein 13.31g 8.23g Falafel
Fats 17.8g 0.62g Falafel
Carbs 31.84g 26.05g Falafel
Calories 333kcal 140kcal Falafel
Starch 15.4g Navy beans
Sugar 0.37g Falafel
Fiber 10.5g Navy beans
Calcium 54mg 69mg Navy beans
Iron 3.42mg 2.36mg Falafel
Magnesium 82mg 53mg Falafel
Phosphorus 192mg 144mg Falafel
Potassium 585mg 389mg Falafel
Sodium 294mg 0mg Navy beans
Zinc 1.5mg 1.03mg Falafel
Copper 0.258mg 0.21mg Falafel
Manganese 0.691mg 0.527mg Falafel
Selenium 1µg 2.9µg Navy beans
Vitamin A 13IU 0IU Falafel
Vitamin A RAE 1µg 0µg Falafel
Vitamin E 0.01mg Navy beans
Vitamin C 1.6mg 0.9mg Falafel
Vitamin B1 0.146mg 0.237mg Navy beans
Vitamin B2 0.166mg 0.066mg Falafel
Vitamin B3 1.044mg 0.649mg Falafel
Vitamin B5 0.292mg 0.266mg Falafel
Vitamin B6 0.125mg 0.138mg Navy beans
Folate 93µg 140µg Navy beans
Vitamin K 0.6µg Navy beans
Tryptophan 0.134mg 0.1mg Falafel
Threonine 0.492mg 0.289mg Falafel
Isoleucine 0.567mg 0.387mg Falafel
Leucine 0.944mg 0.7mg Falafel
Lysine 0.856mg 0.52mg Falafel
Methionine 0.187mg 0.111mg Falafel
Phenylalanine 0.707mg 0.471mg Falafel
Valine 0.562mg 0.504mg Falafel
Histidine 0.364mg 0.206mg Falafel
Saturated Fat 2.383g 0.098g Navy beans
Monounsaturated Fat 10.171g 0.142g Falafel
Polyunsaturated fat 4.16g 0.49g Falafel
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Navy beans
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
18%
Falafel
20%
Navy beans
Minerals Daily Need Coverage Score
60%
Falafel
43%
Navy beans

Comparison summary

Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 294mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 2.285g)
Which food is cheaper?
Navy beans
Navy beans is cheaper (difference - $2.7)
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0.37g)
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 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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.