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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 have 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 is 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
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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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more MagnesiumMagnesium +134.3%
Contains more CalciumCalcium +86.2%
Contains more PotassiumPotassium +83.4%
Contains more IronIron +137.5%
Contains more CopperCopper +100%
Contains more ZincZinc +158.6%
Contains more PhosphorusPhosphorus +108.7%
Contains less SodiumSodium -20.5%
Contains more ManganeseManganese +139.1%
Contains more SeleniumSelenium +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.
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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +92.1%
Contains more Vitamin B2Vitamin B2 +110.1%
Contains more Vitamin B3Vitamin B3 +184.5%
Contains more Vitamin B5Vitamin B5 +54.5%
Contains more Vitamin B6Vitamin B6 +21.4%
Contains more FolateFolate +745.5%
Contains more Vitamin CVitamin C +275%
~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
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 ProteinProtein +167.3%
Contains more FatsFats +785.6%
Contains more CarbsCarbs +135%
Contains more OtherOther +42.1%
Contains more WaterWater +124.6%

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains more Mono. FatMonounsaturated fat +1592.3%
Contains more Poly. FatPolyunsaturated fat +666.1%
Contains less Sat. FatSaturated 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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Falafel Refried beans DV% diff.
Iron 3.42mg 1.44mg 25%
Fats 17.8g 2.01g 24%
Polyunsaturated fat 4.16g 0.543g 24%
Monounsaturated fat 10.171g 0.601g 24%
Histidine 0.364mg 153mg 22%
Folate 93µg 11µg 21%
Manganese 0.691mg 0.289mg 17%
Protein 13.31g 4.98g 17%
Fiber 3.7g 15%
Copper 0.258mg 0.129mg 14%
Phosphorus 192mg 92mg 14%
Calories 333kcal 90kcal 12%
Magnesium 82mg 35mg 11%
Selenium 1µg 5.8µg 9%
Zinc 1.5mg 0.58mg 8%
Saturated fat 2.383g 0.631g 8%
Potassium 585mg 319mg 8%
Vitamin B2 0.166mg 0.079mg 7%
Carbs 31.84g 13.55g 6%
Vitamin B1 0.146mg 0.076mg 6%
Vitamin C 1.6mg 6mg 5%
Choline 21.2mg 4%
Vitamin B3 1.044mg 0.367mg 4%
Sodium 294mg 370mg 3%
Starch 7.43g 3%
Calcium 54mg 29mg 3%
Vitamin B6 0.125mg 0.103mg 2%
Vitamin K 2.1µg 2%
Vitamin B5 0.292mg 0.189mg 2%
Vitamin E 0.09mg 1%
Net carbs 31.84g 9.85g N/A
Sugar 0.54g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0g 0.016g N/A
Tryptophan 0.134mg 0.065mg 0%
Threonine 0.492mg 0.231mg 0%
Isoleucine 0.567mg 0.242mg 0%
Leucine 0.944mg 0.438mg 0%
Lysine 0.856mg 0.377mg 0%
Methionine 0.187mg 0.083mg 0%
Phenylalanine 0.707mg 0.297mg 0%
Valine 0.562mg 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Refried 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
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 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. 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.