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  6. Falafel vs. Navy bean raw

Falafel vs. Navy bean raw — In-Depth Nutrition Comparison

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The main differences between falafel and navy bean raw

  • Falafel is richer in iron, phosphorus, and manganese, yet navy bean raw is richer in vitamin B1, vitamin C, copper, vitamin B5, and folate.
  • Daily need coverage for vitamin B1 for navy bean raw is 20% higher.
  • Falafel contains 28 times more saturated fat than navy bean raw. Falafel contains 2.383g of saturated fat, while navy bean raw 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 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +260%
Contains more PotassiumPotassium +90.6%
Contains more IronIron +77.2%
Contains more ZincZinc +68.5%
Contains more PhosphorusPhosphorus +92%
Contains more ManganeseManganese +69.4%
Contains more SeleniumSelenium +66.7%
Contains more MagnesiumMagnesium +23.2%
Contains more CopperCopper +38%
Contains less SodiumSodium -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" 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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin CVitamin C +1075%
Contains more Vitamin B1Vitamin B1 +167.1%
Contains more Vitamin B2Vitamin B2 +29.5%
Contains more Vitamin B3Vitamin B3 +16.9%
Contains more Vitamin B5Vitamin B5 +182.5%
Contains more Vitamin B6Vitamin B6 +52.8%
Contains more FolateFolate +41.9%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Falafel Navy bean raw DV% diff.
Fats 17.8g 0.7g 26%
Polyunsaturated fat 4.16g 0.407g 25%
Monounsaturated fat 10.171g 0.052g 25%
Vitamin B1 0.146mg 0.39mg 20%
Iron 3.42mg 1.93mg 19%
Vitamin C 1.6mg 18.8mg 19%
Protein 13.31g 6.15g 14%
Phosphorus 192mg 100mg 13%
Calories 333kcal 67kcal 13%
Manganese 0.691mg 0.408mg 12%
Sodium 294mg 13mg 12%
Copper 0.258mg 0.356mg 11%
Vitamin B5 0.292mg 0.825mg 11%
Folate 93µg 132µg 10%
Saturated fat 2.383g 0.085g 10%
Potassium 585mg 307mg 8%
Carbs 31.84g 13.05g 6%
Zinc 1.5mg 0.89mg 6%
Magnesium 82mg 101mg 5%
Vitamin B6 0.125mg 0.191mg 5%
Vitamin B2 0.166mg 0.215mg 4%
Calcium 54mg 15mg 4%
Selenium 1µg 0.6µg 1%
Vitamin B3 1.044mg 1.22mg 1%
Net carbs 31.84g 13.05g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.134mg 0.064mg 0%
Threonine 0.492mg 0.258mg 0%
Isoleucine 0.567mg 0.273mg 0%
Leucine 0.944mg 0.442mg 0%
Lysine 0.856mg 0.35mg 0%
Methionine 0.187mg 0.064mg 0%
Phenylalanine 0.707mg 0.31mg 0%
Valine 0.562mg 0.316mg 0%
Histidine 0.364mg 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +116.4%
Contains more FatsFats +2442.9%
Contains more CarbsCarbs +144%
Contains more OtherOther +155.8%
Contains more WaterWater +128.6%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +19459.6%
Contains more Poly. FatPolyunsaturated fat +922.1%
Contains less Sat. FatSaturated fat -96.4%

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 bean raw - 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.