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  6. Falafel vs. Soup beans

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.

Infographic

Falafel vs Soup 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.
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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
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.
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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
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 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Falafel Soup beans 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%

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% 4% 11% 79%
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
14% 61% 25%
Saturated fat: Sat. Fat 2.383 g
Monounsaturated fat: Mono. Fat 10.171 g
Polyunsaturated fat: Poly. Fat 4.16 g
41% 47% 12%
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%

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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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.