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Falafel vs. Pinto beans — In-Depth Nutrition Comparison

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Differences between falafel and pinto beans

  • Falafel has more iron, manganese, vitamin B2, magnesium, and phosphorus, while pinto beans has more folate, selenium, and vitamin B6.
  • Pinto beans's daily need coverage for folate is 20% higher.
  • Pinto beans contains 294 times less sodium than falafel. Falafel contains 294mg of sodium, while pinto beans contains 1mg.

The food types used in this comparison are Falafel, home-prepared and Beans, pinto, mature seeds, cooked, boiled, without salt.

Infographic

Falafel vs Pinto beans 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 36% 14% 38% 78% 73% 27% 63% 0.13% 59% 34%
Contains more MagnesiumMagnesium +64%
Contains more CalciumCalcium +17.4%
Contains more PotassiumPotassium +34.2%
Contains more IronIron +63.6%
Contains more CopperCopper +17.8%
Contains more ZincZinc +53.1%
Contains more PhosphorusPhosphorus +30.6%
Contains more ManganeseManganese +52.5%
Contains less SodiumSodium -99.7%
Contains more SeleniumSelenium +520%

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 2.7% 0% 19% 0% 48% 14% 6% 13% 53% 0% 8.8% 129% 19%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +167.7%
Contains more Vitamin B3Vitamin B3 +228.3%
Contains more Vitamin B5Vitamin B5 +39%
Contains more Vitamin B1Vitamin B1 +32.2%
Contains more Vitamin B6Vitamin B6 +83.2%
Contains more FolateFolate +84.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
9% 26% 63%
Protein: 9.01 g
Fats: 0.65 g
Carbs: 26.22 g
Water: 62.95 g
Other: 1.17 g
Contains more ProteinProtein +47.7%
Contains more FatsFats +2638.5%
Contains more CarbsCarbs +21.4%
Contains more OtherOther +107.7%
Contains more WaterWater +81.8%

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
27% 26% 47%
Saturated fat: Sat. Fat 0.136 g
Monounsaturated fat: Mono. Fat 0.133 g
Polyunsaturated fat: Poly. Fat 0.235 g
Contains more Mono. FatMonounsaturated fat +7547.4%
Contains more Poly. FatPolyunsaturated fat +1670.2%
Contains less Sat. FatSaturated fat -94.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Falafel Pinto beans DV% diff.
Fiber 9g 36%
Fats 17.8g 0.65g 26%
Polyunsaturated fat 4.16g 0.235g 26%
Monounsaturated fat 10.171g 0.133g 25%
Folate 93µg 172µg 20%
Iron 3.42mg 2.09mg 17%
Sodium 294mg 1mg 13%
Calories 333kcal 143kcal 10%
Saturated fat 2.383g 0.136g 10%
Manganese 0.691mg 0.453mg 10%
Protein 13.31g 9.01g 9%
Selenium 1µg 6.2µg 9%
Vitamin B6 0.125mg 0.229mg 8%
Magnesium 82mg 50mg 8%
Vitamin B2 0.166mg 0.062mg 8%
Starch 15.15g 6%
Phosphorus 192mg 147mg 6%
Choline 35.3mg 6%
Vitamin E 0.94mg 6%
Zinc 1.5mg 0.98mg 5%
Vitamin B3 1.044mg 0.318mg 5%
Copper 0.258mg 0.219mg 4%
Potassium 585mg 436mg 4%
Vitamin B1 0.146mg 0.193mg 4%
Vitamin K 3.5µg 3%
Vitamin B5 0.292mg 0.21mg 2%
Carbs 31.84g 26.22g 2%
Calcium 54mg 46mg 1%
Vitamin C 1.6mg 0.8mg 1%
Net carbs 31.84g 17.22g N/A
Sugar 0.34g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.134mg 0.108mg 0%
Threonine 0.492mg 0.331mg 0%
Isoleucine 0.567mg 0.426mg 0%
Leucine 0.944mg 0.765mg 0%
Lysine 0.856mg 0.63mg 0%
Methionine 0.187mg 0.117mg 0%
Phenylalanine 0.707mg 0.531mg 0%
Valine 0.562mg 0.519mg 0%
Histidine 0.364mg 0.247mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Pinto beans
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
24%
Pinto beans
Minerals Daily Need Coverage Score
60%
Falafel
42%
Pinto beans

Comparison summary

Which food contains less Sodium?
Pinto beans
Pinto beans contains less Sodium (difference - 293mg)
Which food is lower in Saturated fat?
Pinto beans
Pinto beans is lower in Saturated fat (difference - 2.247g)
Which food is cheaper?
Pinto beans
Pinto beans is cheaper (difference - $4)
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0.34g)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pinto beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175200/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.