Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Falafel vs Navy bean - In-Depth Nutrition Comparison

Compare

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

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 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 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
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%

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 Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

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

People also compare

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

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 Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.