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  6. Falafel vs. Lupin Bean

Falafel vs. Lupin Bean — In-Depth Nutrition Comparison

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A recap on differences between Falafel and Lupin Bean

  • Falafel is higher than Lupin Bean in Iron, Potassium, Phosphorus, Vitamin B6, Vitamin B2, Folate, and Magnesium.
  • 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

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.
Falafel
Falafel
8
:
2
Lupin Bean
Lupin Bean
Contains more Iron +185%
Contains more Magnesium +51.9%
Contains more Phosphorus +50%
Contains more Potassium +138.8%
Contains more Copper +11.7%
Contains less Sodium -98.6%
Contains more Selenium +160%
Equal in Calcium - 51
Equal in Zinc - 1.38
Equal in Manganese - 0.676
Falafel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Contains more Iron +185%
Contains more Magnesium +51.9%
Contains more Phosphorus +50%
Contains more Potassium +138.8%
Contains more Copper +11.7%
Contains less Sodium -98.6%
Contains more Selenium +160%
Equal in Calcium - 51
Equal in Zinc - 1.38
Equal in Manganese - 0.676

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.
Falafel
Falafel
8
:
0
Lupin Bean
Lupin Bean
Contains more Vitamin A +85.7%
Contains more Vitamin C +45.5%
Contains more Vitamin B2 +213.2%
Contains more Vitamin B3 +110.9%
Contains more Vitamin B5 +55.3%
Contains more Vitamin B6 +1288.9%
Contains more Folate +57.6%
Equal in Vitamin B1 - 0.134
Falafel
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%
Lupin Bean
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% 4% 34% 13% 10% 12% 3% 45% 0% 0%
Contains more Vitamin A +85.7%
Contains more Vitamin C +45.5%
Contains more Vitamin B2 +213.2%
Contains more Vitamin B3 +110.9%
Contains more Vitamin B5 +55.3%
Contains more Vitamin B6 +1288.9%
Contains more Folate +57.6%
Equal in Vitamin B1 - 0.134

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Falafel
Falafel
3
:
2
Lupin Bean
Lupin Bean
Contains more Fats +509.6%
Contains more Carbs +222.3%
Contains more Other +341.8%
Contains more Protein +17%
Contains more Water +105.3%
Falafel
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
Lupin Bean
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 Fats +509.6%
Contains more Carbs +222.3%
Contains more Other +341.8%
Contains more Protein +17%
Contains more Water +105.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Falafel
Falafel
2
:
1
Lupin Bean
Lupin Bean
Contains more Monounsaturated Fat +761.9%
Contains more Polyunsaturated fat +469.9%
Contains less Saturated Fat -85.5%
Falafel
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Lupin Bean
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
Contains more Monounsaturated Fat +761.9%
Contains more Polyunsaturated fat +469.9%
Contains less Saturated Fat -85.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Falafel Lupin Bean Opinion
Net carbs 31.84g 7.08g Falafel
Protein 13.31g 15.57g Lupin Bean
Fats 17.8g 2.92g Falafel
Carbs 31.84g 9.88g Falafel
Calories 333kcal 119kcal Falafel
Fiber 2.8g Lupin Bean
Calcium 54mg 51mg Falafel
Iron 3.42mg 1.2mg Falafel
Magnesium 82mg 54mg Falafel
Phosphorus 192mg 128mg Falafel
Potassium 585mg 245mg Falafel
Sodium 294mg 4mg Lupin Bean
Zinc 1.5mg 1.38mg Falafel
Copper 0.258mg 0.231mg Falafel
Manganese 0.691mg 0.676mg Falafel
Selenium 1µg 2.6µg Lupin Bean
Vitamin A 13IU 7IU Falafel
Vitamin A RAE 1µg 0µg Falafel
Vitamin C 1.6mg 1.1mg Falafel
Vitamin B1 0.146mg 0.134mg Falafel
Vitamin B2 0.166mg 0.053mg Falafel
Vitamin B3 1.044mg 0.495mg Falafel
Vitamin B5 0.292mg 0.188mg Falafel
Vitamin B6 0.125mg 0.009mg Falafel
Folate 93µg 59µg Falafel
Tryptophan 0.134mg 0.125mg Falafel
Threonine 0.492mg 0.573mg Lupin Bean
Isoleucine 0.567mg 0.695mg Lupin Bean
Leucine 0.944mg 1.181mg Lupin Bean
Lysine 0.856mg 0.832mg Falafel
Methionine 0.187mg 0.11mg Falafel
Phenylalanine 0.707mg 0.618mg Falafel
Valine 0.562mg 0.65mg Lupin Bean
Histidine 0.364mg 0.443mg Lupin Bean
Saturated Fat 2.383g 0.346g Lupin Bean
Monounsaturated Fat 10.171g 1.18g Falafel
Polyunsaturated fat 4.16g 0.73g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Lupin Bean
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
10%
Lupin Bean
Minerals Daily Need Coverage Score
60%
Falafel
39%
Lupin Bean

Comparison summary

Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 290mg)
Which food is lower in Saturated Fat?
Lupin Bean
Lupin Bean is lower in Saturated Fat (difference - 2.037g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 33)
Which food is cheaper?
Lupin Bean
Lupin Bean is cheaper (difference - $1.7)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
Which food is richer in vitamins?
Falafel
Falafel is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. 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.