Falafel vs. Soup beans — In-Depth Nutrition Comparison
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A recap on differences between falafel and soup beans
- Falafel is higher in iron, folate, phosphorus, manganese, magnesium, potassium, copper, and zinc, yet soup beans are higher in vitamin A and selenium.
- Soup beans cover your daily vitamin A needs 32% more than falafel.
- Falafel contains 8 times more folate than soup beans. While falafel contains 93µg of folate, soup beans contain only 12µg.
- The glycemic index of falafel is lower.
Food varieties used in this article are Falafel, home-prepared and Soup, bean with ham, canned, chunky, ready-to-serve.
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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.
| Contains more MagnesiumMagnesium | +331.6% |
| Contains more CalciumCalcium | +68.8% |
| Contains more PotassiumPotassium | +234.3% |
| Contains more IronIron | +157.1% |
| Contains more CopperCopper | +61.3% |
| Contains more ZincZinc | +240.9% |
| Contains more PhosphorusPhosphorus | +225.4% |
| Contains less SodiumSodium | -26.5% |
| Contains more ManganeseManganese | +138.3% |
| Contains more SeleniumSelenium | +590% |
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.
| Contains more Vitamin B1Vitamin B1 | +143.3% |
| Contains more Vitamin B2Vitamin B2 | +176.7% |
| Contains more Vitamin B3Vitamin B3 | +49.1% |
| Contains more Vitamin B5Vitamin B5 | +630% |
| Contains more Vitamin B6Vitamin B6 | +150% |
| Contains more FolateFolate | +675% |
| Contains more Vitamin CVitamin C | +12.5% |
| Contains more Vitamin AVitamin A | +8000% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.31 g
Fats:
17.8 g
Carbs:
31.84 g
Water:
34.62 g
Other:
2.43 g
Protein:
5.19 g
Fats:
3.5 g
Carbs:
11.16 g
Water:
78.63 g
Other:
1.52 g
| Contains more ProteinProtein | +156.5% |
| Contains more FatsFats | +408.6% |
| Contains more CarbsCarbs | +185.3% |
| Contains more OtherOther | +59.9% |
| Contains more WaterWater | +127.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.383 g
Monounsaturated fat:
Mono. Fat
10.171 g
Polyunsaturated fat:
Poly. Fat
4.16 g
Saturated fat:
Sat. Fat
1.37 g
Monounsaturated fat:
Mono. Fat
1.58 g
Polyunsaturated fat:
Poly. Fat
0.39 g
| Contains more Mono. FatMonounsaturated fat | +543.7% |
| Contains more Poly. FatPolyunsaturated fat | +966.7% |
| Contains less Sat. FatSaturated fat | -42.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 3.42mg | 1.33mg | 26% |
| Polyunsaturated fat | 4.16g | 0.39g | 25% |
| Fats | 17.8g | 3.5g | 22% |
| Monounsaturated fat | 10.171g | 1.58g | 21% |
| Folate | 93µg | 12µg | 20% |
| Phosphorus | 192mg | 59mg | 19% |
| Fiber | 4.6g | 18% | |
| Manganese | 0.691mg | 0.29mg | 17% |
| Protein | 13.31g | 5.19g | 16% |
| Magnesium | 82mg | 19mg | 15% |
| Calories | 333kcal | 95kcal | 12% |
| Potassium | 585mg | 175mg | 12% |
| Copper | 0.258mg | 0.16mg | 11% |
| Selenium | 1µg | 6.9µg | 11% |
| Zinc | 1.5mg | 0.44mg | 10% |
| Vitamin A | 1µg | 81µg | 9% |
| Vitamin B2 | 0.166mg | 0.06mg | 8% |
| Vitamin B1 | 0.146mg | 0.06mg | 7% |
| Carbs | 31.84g | 11.16g | 7% |
| Vitamin B6 | 0.125mg | 0.05mg | 6% |
| Sodium | 294mg | 400mg | 5% |
| Vitamin B5 | 0.292mg | 0.04mg | 5% |
| Saturated fat | 2.383g | 1.37g | 5% |
| Cholesterol | 0mg | 9mg | 3% |
| Calcium | 54mg | 32mg | 2% |
| Vitamin B3 | 1.044mg | 0.7mg | 2% |
| Vitamin B12 | 0µg | 0.03µg | 1% |
| Vitamin C | 1.6mg | 1.8mg | 0% |
| Net carbs | 31.84g | 6.56g | N/A |
| Tryptophan | 0.134mg | 0% | |
| Threonine | 0.492mg | 0% | |
| Isoleucine | 0.567mg | 0% | |
| Leucine | 0.944mg | 0% | |
| Lysine | 0.856mg | 0% | |
| Methionine | 0.187mg | 0% | |
| Phenylalanine | 0.707mg | 0% | |
| Valine | 0.562mg | 0% | |
| Histidine | 0.364mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
8%
Minerals Daily Need Coverage Score
60%
31%
Comparison summary
Which food is lower in Saturated fat?
Soup beans is lower in Saturated fat (difference - 1.013g)
Which food is cheaper?
Soup beans is cheaper (difference - $4)
Which food is lower in Cholesterol?
Falafel is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Falafel contains less Sodium (difference - 106mg)
Which food is lower in glycemic index?
Falafel is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Falafel is relatively richer in minerals
Which food is richer in vitamins?
Falafel is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)