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Falafel vs. Great northern beans — In-Depth Nutrition Comparison

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Summary of differences between falafel and great northern beans

  • Falafel has more iron, vitamin B2, magnesium, manganese, potassium, and zinc; however, great northern beans is higher in selenium.
  • Falafel covers your daily need for iron, 16% more than great northern beans.
  • Falafel has 147 times more sodium than great northern beans. While falafel has 294mg of sodium, great northern beans has only 2mg.

These are the specific foods used in this comparison Falafel, home-prepared and Beans, great northern, mature seeds, cooked, boiled, without salt.

Infographic

Falafel vs Great northern beans 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 36% 20% 35% 80% 82% 24% 71% 0.26% 68% 22%
Contains more MagnesiumMagnesium +64%
Contains more PotassiumPotassium +49.6%
Contains more IronIron +60.6%
Contains more ZincZinc +70.5%
Contains more PhosphorusPhosphorus +16.4%
Contains more ManganeseManganese +33.4%
Contains more CalciumCalcium +25.9%
Contains less SodiumSodium -99.3%
Contains more SeleniumSelenium +310%
~equal in Copper ~0.247mg

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 4.3% 0% 0% 0% 40% 14% 13% 16% 27% 0% 0% 77% 0%
Contains more Vitamin CVitamin C +23.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +181.4%
Contains more Vitamin B3Vitamin B3 +53.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.158mg
~equal in Vitamin B5 ~0.266mg
~equal in Vitamin B6 ~0.117mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~102µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Falafel Great northern beans DV% diff.
Fiber 7g 28%
Fats 17.8g 0.45g 27%
Polyunsaturated fat 4.16g 0.187g 26%
Monounsaturated fat 10.171g 0.021g 25%
Iron 3.42mg 2.13mg 16%
Sodium 294mg 2mg 13%
Calories 333kcal 118kcal 11%
Saturated fat 2.383g 0.14g 10%
Protein 13.31g 8.33g 10%
Magnesium 82mg 50mg 8%
Manganese 0.691mg 0.518mg 8%
Vitamin B2 0.166mg 0.059mg 8%
Potassium 585mg 391mg 6%
Zinc 1.5mg 0.88mg 6%
Selenium 1µg 4.1µg 6%
Phosphorus 192mg 165mg 4%
Carbs 31.84g 21.09g 4%
Vitamin B3 1.044mg 0.681mg 2%
Folate 93µg 102µg 2%
Vitamin B6 0.125mg 0.117mg 1%
Vitamin B1 0.146mg 0.158mg 1%
Vitamin B5 0.292mg 0.266mg 1%
Copper 0.258mg 0.247mg 1%
Calcium 54mg 68mg 1%
Vitamin C 1.6mg 1.3mg 0%
Net carbs 31.84g 14.09g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.134mg 0.099mg 0%
Threonine 0.492mg 0.351mg 0%
Isoleucine 0.567mg 0.368mg 0%
Leucine 0.944mg 0.665mg 0%
Lysine 0.856mg 0.572mg 0%
Methionine 0.187mg 0.125mg 0%
Phenylalanine 0.707mg 0.451mg 0%
Valine 0.562mg 0.436mg 0%
Histidine 0.364mg 0.232mg 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
8% 21% 69%
Protein: 8.33 g
Fats: 0.45 g
Carbs: 21.09 g
Water: 69 g
Other: 1.13 g
Contains more ProteinProtein +59.8%
Contains more FatsFats +3855.6%
Contains more CarbsCarbs +51%
Contains more OtherOther +115%
Contains more WaterWater +99.3%

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
40% 6% 54%
Saturated fat: Sat. Fat 0.14 g
Monounsaturated fat: Mono. Fat 0.021 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated fat +48333.3%
Contains more Poly. FatPolyunsaturated fat +2124.6%
Contains less Sat. FatSaturated fat -94.1%

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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. Great northern beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175191/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.