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Falafel vs. Black gram — In-Depth Nutrition Comparison

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Important differences between Falafel and Black gram

  • Black gram has less Iron, Copper, Manganese, Potassium, Vitamin B2, Zinc, Vitamin B6, and Phosphorus.
  • Falafel's daily need coverage for Iron is 21% more.
  • Falafel has 63 times more Saturated Fat than Black gram. Falafel has 2.383g of Saturated Fat, while Black gram has 0.038g.

The food varieties used in the comparison are Falafel, home-prepared and Mungo beans, mature seeds, cooked, boiled, without salt.

Infographic

Falafel vs Black gram 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 +95.4%
Contains more Magnesium +30.2%
Contains more Phosphorus +23.1%
Contains more Potassium +153.2%
Contains more Zinc +80.7%
Contains more Copper +85.6%
Contains more Manganese +67.7%
Contains less Sodium -97.6%
Contains more Selenium +150%
Equal in Calcium - 53
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 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Contains more Iron +95.4%
Contains more Magnesium +30.2%
Contains more Phosphorus +23.1%
Contains more Potassium +153.2%
Contains more Zinc +80.7%
Contains more Copper +85.6%
Contains more Manganese +67.7%
Contains less Sodium -97.6%
Contains more Selenium +150%
Equal in Calcium - 53

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 C +60%
Contains more Vitamin B2 +121.3%
Contains more Vitamin B6 +115.5%
Contains more Vitamin A +138.5%
Contains more Vitamin B3 +43.7%
Contains more Vitamin B5 +48.3%
Equal in Vitamin B1 - 0.15
Equal in Folate - 94
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 2% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
Contains more Vitamin C +60%
Contains more Vitamin B2 +121.3%
Contains more Vitamin B6 +115.5%
Contains more Vitamin A +138.5%
Contains more Vitamin B3 +43.7%
Contains more Vitamin B5 +48.3%
Equal in Vitamin B1 - 0.15
Equal in Folate - 94

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +76.5%
Contains more Fats +3136.4%
Contains more Carbs +73.6%
Contains more Other +129.2%
Contains more Water +109.4%
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% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
Contains more Protein +76.5%
Contains more Fats +3136.4%
Contains more Carbs +73.6%
Contains more Other +129.2%
Contains more Water +109.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +34972.4%
Contains more Polyunsaturated fat +1058.8%
Contains less Saturated Fat -98.4%
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Contains more Monounsaturated Fat +34972.4%
Contains more Polyunsaturated fat +1058.8%
Contains less Saturated Fat -98.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Falafel Black gram
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Falafel Black gram Opinion
Net carbs 31.84g 11.94g Falafel
Protein 13.31g 7.54g Falafel
Fats 17.8g 0.55g Falafel
Carbs 31.84g 18.34g Falafel
Calories 333kcal 105kcal Falafel
Sugar 2.01g Falafel
Fiber 6.4g Black gram
Calcium 54mg 53mg Falafel
Iron 3.42mg 1.75mg Falafel
Magnesium 82mg 63mg Falafel
Phosphorus 192mg 156mg Falafel
Potassium 585mg 231mg Falafel
Sodium 294mg 7mg Black gram
Zinc 1.5mg 0.83mg Falafel
Copper 0.258mg 0.139mg Falafel
Manganese 0.691mg 0.412mg Falafel
Selenium 1µg 2.5µg Black gram
Vitamin A 13IU 31IU Black gram
Vitamin A RAE 1µg 2µg Black gram
Vitamin E 0.15mg Black gram
Vitamin C 1.6mg 1mg Falafel
Vitamin B1 0.146mg 0.15mg Black gram
Vitamin B2 0.166mg 0.075mg Falafel
Vitamin B3 1.044mg 1.5mg Black gram
Vitamin B5 0.292mg 0.433mg Black gram
Vitamin B6 0.125mg 0.058mg Falafel
Folate 93µg 94µg Black gram
Vitamin K 2.7µg Black gram
Tryptophan 0.134mg 0.078mg Falafel
Threonine 0.492mg 0.262mg Falafel
Isoleucine 0.567mg 0.385mg Falafel
Leucine 0.944mg 0.625mg Falafel
Lysine 0.856mg 0.5mg Falafel
Methionine 0.187mg 0.11mg Falafel
Phenylalanine 0.707mg 0.44mg Falafel
Valine 0.562mg 0.423mg Falafel
Histidine 0.364mg 0.211mg Falafel
Saturated Fat 2.383g 0.038g Black gram
Monounsaturated Fat 10.171g 0.029g Falafel
Polyunsaturated fat 4.16g 0.359g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Black gram
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
17%
Black gram
Minerals Daily Need Coverage Score
60%
Falafel
35%
Black gram

Comparison summary

Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 2.01g)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 287mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 2.345g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $2.5)
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/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.