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  6. Falafel vs. Refried beans

Falafel vs. Refried beans — In-Depth Nutrition Comparison

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Differences between Falafel and Refried beans

  • Falafel has more Iron, Folate, Manganese, Copper, Phosphorus, Magnesium, Zinc, and Potassium, while Refried beans has more Selenium.
  • Falafel's daily need coverage for Iron is 25% higher.
  • Refried beans contain 8 times less Folate than Falafel. Falafel contains 93µg of Folate, while Refried beans contain 11µg.
  • The amount of Saturated Fat in Refried beans are lower.

The food types used in this comparison are Falafel, home-prepared and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Falafel vs Refried 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.
Falafel
Falafel
9
:
1
Refried beans
Refried beans
Contains more Calcium +86.2%
Contains more Iron +137.5%
Contains more Magnesium +134.3%
Contains more Phosphorus +108.7%
Contains more Potassium +83.4%
Contains less Sodium -20.5%
Contains more Zinc +158.6%
Contains more Copper +100%
Contains more Manganese +139.1%
Contains more Selenium +480%
Falafel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Contains more Calcium +86.2%
Contains more Iron +137.5%
Contains more Magnesium +134.3%
Contains more Phosphorus +108.7%
Contains more Potassium +83.4%
Contains less Sodium -20.5%
Contains more Zinc +158.6%
Contains more Copper +100%
Contains more Manganese +139.1%
Contains more Selenium +480%

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
7
:
3
Refried beans
Refried beans
Contains more Vitamin A +∞%
Contains more Vitamin B1 +92.1%
Contains more Vitamin B2 +110.1%
Contains more Vitamin B3 +184.5%
Contains more Vitamin B5 +54.5%
Contains more Vitamin B6 +21.4%
Contains more Folate +745.5%
Contains more Vitamin C +275%
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%
Refried beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +92.1%
Contains more Vitamin B2 +110.1%
Contains more Vitamin B3 +184.5%
Contains more Vitamin B5 +54.5%
Contains more Vitamin B6 +21.4%
Contains more Folate +745.5%
Contains more Vitamin C +275%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Falafel
Falafel
4
:
1
Refried beans
Refried beans
Contains more Protein +167.3%
Contains more Fats +785.6%
Contains more Carbs +135%
Contains more Other +42.1%
Contains more Water +124.6%
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
Refried beans
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more Protein +167.3%
Contains more Fats +785.6%
Contains more Carbs +135%
Contains more Other +42.1%
Contains more Water +124.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Falafel
Falafel
2
:
1
Refried beans
Refried beans
Contains more Monounsaturated Fat +1592.3%
Contains more Polyunsaturated fat +666.1%
Contains less Saturated Fat -73.5%
Falafel
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Contains more Monounsaturated Fat +1592.3%
Contains more Polyunsaturated fat +666.1%
Contains less Saturated Fat -73.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Falafel Refried beans Opinion
Net carbs 31.84g 9.85g Falafel
Protein 13.31g 4.98g Falafel
Fats 17.8g 2.01g Falafel
Carbs 31.84g 13.55g Falafel
Calories 333kcal 90kcal Falafel
Starch 7.43g Refried beans
Sugar 0.54g Falafel
Fiber 3.7g Refried beans
Calcium 54mg 29mg Falafel
Iron 3.42mg 1.44mg Falafel
Magnesium 82mg 35mg Falafel
Phosphorus 192mg 92mg Falafel
Potassium 585mg 319mg Falafel
Sodium 294mg 370mg Falafel
Zinc 1.5mg 0.58mg Falafel
Copper 0.258mg 0.129mg Falafel
Manganese 0.691mg 0.289mg Falafel
Selenium 1µg 5.8µg Refried beans
Vitamin A 13IU 0IU Falafel
Vitamin A RAE 1µg 0µg Falafel
Vitamin E 0.09mg Refried beans
Vitamin C 1.6mg 6mg Refried beans
Vitamin B1 0.146mg 0.076mg Falafel
Vitamin B2 0.166mg 0.079mg Falafel
Vitamin B3 1.044mg 0.367mg Falafel
Vitamin B5 0.292mg 0.189mg Falafel
Vitamin B6 0.125mg 0.103mg Falafel
Folate 93µg 11µg Falafel
Vitamin K 2.1µg Refried beans
Tryptophan 0.134mg 0.065mg Falafel
Threonine 0.492mg 0.231mg Falafel
Isoleucine 0.567mg 0.242mg Falafel
Leucine 0.944mg 0.438mg Falafel
Lysine 0.856mg 0.377mg Falafel
Methionine 0.187mg 0.083mg Falafel
Phenylalanine 0.707mg 0.297mg Falafel
Valine 0.562mg 0.287mg Falafel
Histidine 0.364mg 153mg Refried beans
Trans Fat 0g 0.016g Falafel
Saturated Fat 2.383g 0.631g Refried beans
Monounsaturated Fat 10.171g 0.601g Falafel
Polyunsaturated fat 4.16g 0.543g Falafel
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Refried beans
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%
Refried beans
Minerals Daily Need Coverage Score
60%
Falafel
33%
Refried beans

Comparison summary

Which food is lower in Saturated Fat?
Refried beans
Refried beans is lower in Saturated Fat (difference - 1.752g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $4)
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Falafel
Falafel contains less Sodium (difference - 76mg)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 5)
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)

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.