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Falafel vs. White beans — In-Depth Nutrition Comparison

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How are falafel and white beans different?

  • Falafel is higher than white beans in phosphorus, vitamin B2, vitamin B3, monounsaturated fat, and polyunsaturated fat.
  • Falafel covers your daily need for sodium, 13% more than white beans.
  • Falafel contains 328 times more monounsaturated fat than white beans. Falafel contains 10.171g of monounsaturated fat, while white beans contains 0.031g.
  • White beans is lower in sodium.

Falafel, home-prepared and Beans, white, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Falafel vs White 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 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
Contains more MagnesiumMagnesium +30.2%
Contains more PhosphorusPhosphorus +69.9%
Contains more CalciumCalcium +66.7%
Contains more CopperCopper +11.2%
Contains less SodiumSodium -98%
Contains more SeleniumSelenium +30%
~equal in Potassium ~561mg
~equal in Iron ~3.7mg
~equal in Zinc ~1.38mg
~equal in Manganese ~0.636mg

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 0% 0% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +23.7%
Contains more Vitamin B2Vitamin B2 +260.9%
Contains more Vitamin B3Vitamin B3 +645.7%
Contains more Vitamin B5Vitamin B5 +27.5%
Contains more Vitamin B6Vitamin B6 +34.4%
Contains more FolateFolate +14.8%
~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
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Contains more ProteinProtein +36.8%
Contains more FatsFats +4985.7%
Contains more CarbsCarbs +26.9%
Contains more OtherOther +38.9%
Contains more WaterWater +82.2%

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
33% 11% 55%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 g
Contains more Mono. FatMonounsaturated fat +32709.7%
Contains more Poly. FatPolyunsaturated fat +2636.8%
Contains less Sat. FatSaturated fat -96.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Falafel White beans
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Falafel White beans DV% diff.
Fats 17.8g 0.35g 27%
Polyunsaturated fat 4.16g 0.152g 27%
Fiber 6.3g 25%
Monounsaturated fat 10.171g 0.031g 25%
Sodium 294mg 6mg 13%
Phosphorus 192mg 113mg 11%
Calories 333kcal 139kcal 10%
Saturated fat 2.383g 0.091g 10%
Vitamin B2 0.166mg 0.046mg 9%
Protein 13.31g 9.73g 7%
Choline 35.1mg 6%
Vitamin E 0.94mg 6%
Vitamin B3 1.044mg 0.14mg 6%
Magnesium 82mg 63mg 5%
Iron 3.42mg 3.7mg 4%
Calcium 54mg 90mg 4%
Copper 0.258mg 0.287mg 3%
Vitamin K 3.5µg 3%
Folate 93µg 81µg 3%
Vitamin B6 0.125mg 0.093mg 2%
Vitamin B1 0.146mg 0.118mg 2%
Vitamin C 1.6mg 0mg 2%
Manganese 0.691mg 0.636mg 2%
Carbs 31.84g 25.09g 2%
Potassium 585mg 561mg 1%
Selenium 1µg 1.3µg 1%
Zinc 1.5mg 1.38mg 1%
Vitamin B5 0.292mg 0.229mg 1%
Net carbs 31.84g 18.79g N/A
Sugar 0.34g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.134mg 0.115mg 0%
Threonine 0.492mg 0.409mg 0%
Isoleucine 0.567mg 0.429mg 0%
Leucine 0.944mg 0.776mg 0%
Lysine 0.856mg 0.668mg 0%
Methionine 0.187mg 0.146mg 0%
Phenylalanine 0.707mg 0.526mg 0%
Valine 0.562mg 0.509mg 0%
Histidine 0.364mg 0.271mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel White 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
14%
White beans
Minerals Daily Need Coverage Score
60%
Falafel
53%
White beans

Comparison summary

Which food contains less Sodium?
White beans
White beans contains less Sodium (difference - 288mg)
Which food is lower in Saturated fat?
White beans
White beans is lower in Saturated fat (difference - 2.292g)
Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 33)
Which food is cheaper?
White beans
White beans is cheaper (difference - $4)
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0.34g)
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)
Which food is richer in minerals?
?
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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.