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  6. Falafel vs. Lablab

Falafel vs. Lablab — In-Depth Nutrition Comparison

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What are the main differences between falafel and lablab?

  • Falafel is richer in folate, phosphorus, vitamin B2, and manganese, while lablab is higher in iron, zinc, vitamin B1, and copper.
  • Falafel's daily need coverage for folate is 22% higher.
  • Lablab has 42 times less sodium than falafel. Falafel has 294mg of sodium, while lablab has 7mg.
  • Lablab has a higher glycemic index (45) than falafel (33).

We used Falafel, home-prepared and Hyacinth beans, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Falafel vs Lablab 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%
Lablab
Lablab
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 59% 12% 30% 172% 114% 78% 51% 0.91% 63% 15%
Contains more CalciumCalcium +35%
Contains more PotassiumPotassium +73.6%
Contains more PhosphorusPhosphorus +60%
Contains more ManganeseManganese +43.4%
Contains more IronIron +33.9%
Contains more CopperCopper +32.2%
Contains more ZincZinc +90%
Contains less SodiumSodium -97.6%
Contains more SeleniumSelenium +180%
~equal in Magnesium ~82mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.3% 0% 0.33% 0% 37% 38% 20% 18% 29% 0% 0% 70%
Lablab
Lablab
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 68% 8.5% 7.7% 19% 8.5% 0% 0% 3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +348.6%
Contains more Vitamin B3Vitamin B3 +154%
Contains more Vitamin B6Vitamin B6 +237.8%
Contains more FolateFolate +2225%
Contains more Vitamin B1Vitamin B1 +84.9%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B5 ~0.316mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Falafel Lablab DV% diff.
Fats 17.8g 0.58g 26%
Polyunsaturated fat 4.16g 0.245g 26%
Monounsaturated fat 10.171g 0.026g 25%
Folate 93µg 4µg 22%
Iron 3.42mg 4.58mg 15%
Zinc 1.5mg 2.85mg 12%
Sodium 294mg 7mg 12%
Calories 333kcal 117kcal 11%
Protein 13.31g 8.14g 10%
Phosphorus 192mg 120mg 10%
Vitamin B1 0.146mg 0.27mg 10%
Vitamin B2 0.166mg 0.037mg 10%
Saturated fat 2.383g 0.099g 10%
Copper 0.258mg 0.341mg 9%
Manganese 0.691mg 0.482mg 9%
Potassium 585mg 337mg 7%
Vitamin B6 0.125mg 0.037mg 7%
Carbs 31.84g 20.69g 4%
Vitamin B3 1.044mg 0.411mg 4%
Selenium 1µg 2.8µg 3%
Vitamin C 1.6mg 0mg 2%
Calcium 54mg 40mg 1%
Protein per 100 calories 4g 7g N/A
Calories per 10 g protein 250kcal 144kcal N/A
Weight per 100 calories 30g 85g N/A
Unsaturated / Saturated Fat ratio 6 2.7 N/A
Net carbs 31.84g 20.69g N/A
Magnesium 82mg 82mg 0%
Vitamin A 1µg 0µg 0%
Vitamin B5 0.292mg 0.316mg 0%
Tryptophan 0.134mg 0.068mg 0%
Threonine 0.492mg 0.315mg 0%
Isoleucine 0.567mg 0.39mg 0%
Leucine 0.944mg 0.691mg 0%
Lysine 0.856mg 0.556mg 0%
Methionine 0.187mg 0.065mg 0%
Phenylalanine 0.707mg 0.41mg 0%
Valine 0.562mg 0.422mg 0%
Histidine 0.364mg 0.233mg 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
Lablab
Lablab
1
8% 21% 69%
Protein: 8.14 g
Fats: 0.58 g
Carbs: 20.69 g
Water: 69.13 g
Other: 1.46 g
Contains more ProteinProtein +63.5%
Contains more FatsFats +2969%
Contains more CarbsCarbs +53.9%
Contains more OtherOther +66.4%
Contains more WaterWater +99.7%

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
Lablab
Lablab
1
27% 7% 66%
Saturated fat: Sat. Fat 0.099 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.245 g
Contains more Mono. FatMonounsaturated fat +39019.2%
Contains more Poly. FatPolyunsaturated fat +1598%
Contains less Sat. FatSaturated fat -95.8%

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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. Lablab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175211/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.