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  6. Falafel vs. Lupin Bean

Falafel vs. Lupin Bean — In-Depth Nutrition Comparison

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A recap on the differences between falafel and lupin Bean

  • Falafel is higher than lupin Bean in iron, fats, potassium, phosphorus, vitamin B6, vitamin B2, folate, and carbs.
  • Falafel covers your daily iron needs 28% more than lupin Bean.
  • Falafel contains 74 times more sodium than lupin Bean. While falafel contains 294mg of sodium, lupin Bean contains only 4mg.

Food varieties used in this article are Falafel, home-prepared and Lupins, mature seeds, cooked, boiled, without salt.

Infographic

Falafel vs Lupin Bean infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
Contains more MagnesiumMagnesium +51.9%
Contains more PotassiumPotassium +138.8%
Contains more IronIron +185%
Contains more CopperCopper +11.7%
Contains more PhosphorusPhosphorus +50%
Contains less SodiumSodium -98.6%
Contains more SeleniumSelenium +160%
~equal in Calcium ~51mg
~equal in Zinc ~1.38mg
~equal in Manganese ~0.676mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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%
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 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44%
Contains more Vitamin CVitamin C +45.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +213.2%
Contains more Vitamin B3Vitamin B3 +110.9%
Contains more Vitamin B5Vitamin B5 +55.3%
Contains more Vitamin B6Vitamin B6 +1288.9%
Contains more FolateFolate +57.6%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B1 ~0.134mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Falafel Lupin Bean DV% diff.
Iron 3.42mg 1.2mg 28%
Fats 17.8g 2.92g 23%
Polyunsaturated fat 4.16g 0.73g 23%
Monounsaturated fat 10.171g 1.18g 22%
Sodium 294mg 4mg 13%
Calories 333kcal 119kcal 11%
Fiber 2.8g 11%
Potassium 585mg 245mg 10%
Phosphorus 192mg 128mg 9%
Vitamin B2 0.166mg 0.053mg 9%
Vitamin B6 0.125mg 0.009mg 9%
Folate 93µg 59µg 9%
Saturated fat 2.383g 0.346g 9%
Carbs 31.84g 9.88g 7%
Magnesium 82mg 54mg 7%
Protein 13.31g 15.57g 5%
Copper 0.258mg 0.231mg 3%
Selenium 1µg 2.6µg 3%
Vitamin B3 1.044mg 0.495mg 3%
Vitamin B5 0.292mg 0.188mg 2%
Vitamin C 1.6mg 1.1mg 1%
Zinc 1.5mg 1.38mg 1%
Manganese 0.691mg 0.676mg 1%
Vitamin B1 0.146mg 0.134mg 1%
Protein per 100 calories 4g 13g N/A
Calories per 10 g protein 250kcal 76kcal N/A
Weight per 100 calories 30g 84g N/A
Unsaturated / Saturated Fat ratio 6 5.5 N/A
Net carbs 31.84g 7.08g N/A
Calcium 54mg 51mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.134mg 0.125mg 0%
Threonine 0.492mg 0.573mg 0%
Isoleucine 0.567mg 0.695mg 0%
Leucine 0.944mg 1.181mg 0%
Lysine 0.856mg 0.832mg 0%
Methionine 0.187mg 0.11mg 0%
Phenylalanine 0.707mg 0.618mg 0%
Valine 0.562mg 0.65mg 0%
Histidine 0.364mg 0.443mg 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
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Contains more FatsFats +509.6%
Contains more CarbsCarbs +222.3%
Contains more ProteinProtein +17%
Contains more WaterWater +105.3%

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
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 g
Contains more Mono. FatMonounsaturated fat +761.9%
Contains more Poly. FatPolyunsaturated fat +469.9%
Contains less Sat. FatSaturated fat -85.5%

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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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.