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Falafel vs. Chickpea flour (besan) — In-Depth Nutrition Comparison

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A recap on the differences between falafel and chickpea flour (besan)

  • Chickpea flour (besan) is higher than falafel in folate, copper, manganese, vitamin B1, vitamin B6, magnesium, iron, phosphorus, selenium, and zinc.
  • Chickpea flour (besan) covers your daily folate needs 86% more than falafel.

Food varieties used in this article are Falafel, home-prepared and Chickpea flour (besan).

Infographic

Falafel vs Chickpea flour (besan) 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" 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 119% 14% 75% 182% 304% 77% 136% 8.3% 209% 45%
Contains more CalciumCalcium +20%
Contains more MagnesiumMagnesium +102.4%
Contains more PotassiumPotassium +44.6%
Contains more IronIron +42.1%
Contains more CopperCopper +253.5%
Contains more ZincZinc +87.3%
Contains more PhosphorusPhosphorus +65.6%
Contains less SodiumSodium -78.2%
Contains more ManganeseManganese +131.5%
Contains more SeleniumSelenium +730%

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 0% 0.67% 17% 0% 122% 24% 33% 36% 114% 0% 23% 328% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +56.6%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B1Vitamin B1 +232.9%
Contains more Vitamin B3Vitamin B3 +68.8%
Contains more Vitamin B5Vitamin B5 +107.5%
Contains more Vitamin B6Vitamin B6 +293.6%
Contains more FolateFolate +369.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Falafel Chickpea flour (besan) DV% diff.
Folate 93µg 437µg 86%
Copper 0.258mg 0.912mg 73%
Fiber 10.8g 43%
Manganese 0.691mg 1.6mg 40%
Vitamin B6 0.125mg 0.492mg 28%
Vitamin B1 0.146mg 0.486mg 28%
Monounsaturated fat 10.171g 1.504g 22%
Magnesium 82mg 166mg 20%
Protein 13.31g 22.39g 18%
Phosphorus 192mg 318mg 18%
Iron 3.42mg 4.86mg 18%
Fats 17.8g 6.69g 17%
Selenium 1µg 8.3µg 13%
Zinc 1.5mg 2.81mg 12%
Sodium 294mg 64mg 10%
Carbs 31.84g 57.82g 9%
Potassium 585mg 846mg 8%
Vitamin K 9.1µg 8%
Saturated fat 2.383g 0.693g 8%
Polyunsaturated fat 4.16g 2.983g 8%
Vitamin E 0.83mg 6%
Vitamin B5 0.292mg 0.606mg 6%
Vitamin B2 0.166mg 0.106mg 5%
Vitamin B3 1.044mg 1.762mg 4%
Calories 333kcal 387kcal 3%
Vitamin C 1.6mg 0mg 2%
Calcium 54mg 45mg 1%
Net carbs 31.84g 47.02g N/A
Sugar 10.85g N/A
Vitamin A 1µg 2µg 0%
Tryptophan 0.134mg 0%
Threonine 0.492mg 0%
Isoleucine 0.567mg 0%
Leucine 0.944mg 0%
Lysine 0.856mg 0%
Methionine 0.187mg 0%
Phenylalanine 0.707mg 0%
Valine 0.562mg 0%
Histidine 0.364mg 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
22% 7% 58% 10% 3%
Protein: 22.39 g
Fats: 6.69 g
Carbs: 57.82 g
Water: 10.28 g
Other: 2.82 g
Contains more FatsFats +166.1%
Contains more WaterWater +236.8%
Contains more ProteinProtein +68.2%
Contains more CarbsCarbs +81.6%
Contains more OtherOther +16%

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
13% 29% 58%
Saturated fat: Sat. Fat 0.693 g
Monounsaturated fat: Mono. Fat 1.504 g
Polyunsaturated fat: Poly. Fat 2.983 g
Contains more Mono. FatMonounsaturated fat +576.3%
Contains more Poly. FatPolyunsaturated fat +39.5%
Contains less Sat. FatSaturated fat -70.9%

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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. Chickpea flour (besan) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174288/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.