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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 Iron +137.5%
Contains more Calcium +86.2%
Contains more Potassium +83.4%
Contains more Magnesium +134.3%
Contains more Copper +100%
Contains more Zinc +158.6%
Contains more Phosphorus +108.7%
Contains less Sodium -20.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 129% 17% 52% 59% 86% 41% 83% 39%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 54% 9% 29% 25% 43% 16% 40% 49%
Contains more Iron +137.5%
Contains more Calcium +86.2%
Contains more Potassium +83.4%
Contains more Magnesium +134.3%
Contains more Copper +100%
Contains more Zinc +158.6%
Contains more Phosphorus +108.7%
Contains less Sodium -20.5%

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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 1% 0% 0% 37% 39% 20% 18% 29% 0% 0% 70%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 0% 2% 0% 19% 19% 7% 12% 24% 0% 6% 9%
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 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 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

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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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)

All nutrients comparison - raw data values

Nutrient Falafel Refried beans Opinion
Calories 333 90 Falafel
Protein 13.31 4.98 Falafel
Fats 17.8 2.01 Falafel
Vitamin C 1.6 6 Refried beans
Carbs 31.84 13.55 Falafel
Cholesterol 0 0
Vitamin D 0 0
Iron 3.42 1.44 Falafel
Calcium 54 29 Falafel
Potassium 585 319 Falafel
Magnesium 82 35 Falafel
Sugar 0.54 Falafel
Fiber 3.7 Refried beans
Copper 0.258 0.129 Falafel
Zinc 1.5 0.58 Falafel
Starch 7.43 Refried beans
Phosphorus 192 92 Falafel
Sodium 294 370 Falafel
Vitamin A 13 0 Falafel
Vitamin E 0.09 Refried beans
Vitamin D 0 0
Vitamin B1 0.146 0.076 Falafel
Vitamin B2 0.166 0.079 Falafel
Vitamin B3 1.044 0.367 Falafel
Vitamin B5 0.292 0.189 Falafel
Vitamin B6 0.125 0.103 Falafel
Vitamin B12 0 0
Vitamin K 2.1 Refried beans
Folate 93 11 Falafel
Trans Fat 0 0.016 Falafel
Saturated Fat 2.383 0.631 Refried beans
Monounsaturated Fat 10.171 0.601 Falafel
Polyunsaturated fat 4.16 0.543 Falafel
Tryptophan 0.134 0.065 Falafel
Threonine 0.492 0.231 Falafel
Isoleucine 0.567 0.242 Falafel
Leucine 0.944 0.438 Falafel
Lysine 0.856 0.377 Falafel
Methionine 0.187 0.083 Falafel
Phenylalanine 0.707 0.297 Falafel
Valine 0.562 0.287 Falafel
Histidine 0.364 153 Refried beans
Fructose 0 Refried beans

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.