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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 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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 129% 59% 83% 52% 39% 41% 86%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 54% 25% 40% 29% 49% 16% 43%
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%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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%
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%
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 g 7.43g Refried beans
Fructose g 0g Refried beans
Sugar g 0.54g Falafel
Fiber g 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
Vitamin A 13IU 0IU Falafel
Vitamin E mg 0.09mg Refried beans
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K µg 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
Cholesterol 0mg 0mg
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

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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Falafel
10
Refried beans
Mineral Summary Score
63
Falafel
33
Refried beans

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
80%
Falafel
30%
Refried beans
Carbohydrates
32%
Falafel
14%
Refried beans
Fats
82%
Falafel
9%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.