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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.
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

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% 0.78% 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 3.7% 0.42% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +45.5%
Contains more Vitamin AVitamin A +85.7%
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 E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.134mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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 OtherOther +341.8%
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%

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 Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Falafel Lupin Bean Opinion
Calories 333kcal 119kcal Falafel
Protein 13.31g 15.57g Lupin Bean
Fats 17.8g 2.92g Falafel
Vitamin C 1.6mg 1.1mg Falafel
Net carbs 31.84g 7.08g Falafel
Carbs 31.84g 9.88g Falafel
Magnesium 82mg 54mg Falafel
Calcium 54mg 51mg Falafel
Potassium 585mg 245mg Falafel
Iron 3.42mg 1.2mg Falafel
Fiber 2.8g Lupin Bean
Copper 0.258mg 0.231mg Falafel
Zinc 1.5mg 1.38mg Falafel
Phosphorus 192mg 128mg Falafel
Sodium 294mg 4mg Lupin Bean
Vitamin A 13IU 7IU Falafel
Vitamin A 1µg 0µg Falafel
Manganese 0.691mg 0.676mg Falafel
Selenium 1µg 2.6µg Lupin Bean
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
Saturated Fat 2.383g 0.346g Lupin Bean
Monounsaturated Fat 10.171g 1.18g Falafel
Polyunsaturated fat 4.16g 0.73g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Lupin Bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
17%
Falafel
9%
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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.