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  6. Falafel vs. White beans

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, Polyunsaturated fat, and Monounsaturated Fat.
  • Falafel covers your daily need of 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.
Falafel
Falafel
5
:
5
White beans
White beans
Contains more Magnesium +30.2%
Contains more Phosphorus +69.9%
Contains more Calcium +66.7%
Contains less Sodium -98%
Contains more Copper +11.2%
Contains more Selenium +30%
Equal in Iron - 3.7
Equal in Potassium - 561
Equal in Zinc - 1.38
Equal in Manganese - 0.636
Falafel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
White beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 139% 45% 49% 50% 1% 38% 96% 83% 8%
Contains more Magnesium +30.2%
Contains more Phosphorus +69.9%
Contains more Calcium +66.7%
Contains less Sodium -98%
Contains more Copper +11.2%
Contains more Selenium +30%
Equal in Iron - 3.7
Equal in Potassium - 561
Equal in Zinc - 1.38
Equal in Manganese - 0.636

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.
Falafel
Falafel
8
:
2
White beans
White beans
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +23.7%
Contains more Vitamin B2 +260.9%
Contains more Vitamin B3 +645.7%
Contains more Vitamin B5 +27.5%
Contains more Vitamin B6 +34.4%
Contains more Folate +14.8%
Falafel
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%
White beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 0% 30% 11% 3% 14% 22% 61% 0% 9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +23.7%
Contains more Vitamin B2 +260.9%
Contains more Vitamin B3 +645.7%
Contains more Vitamin B5 +27.5%
Contains more Vitamin B6 +34.4%
Contains more Folate +14.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Falafel
Falafel
4
:
1
White beans
White beans
Contains more Protein +36.8%
Contains more Fats +4985.7%
Contains more Carbs +26.9%
Contains more Other +38.9%
Contains more Water +82.2%
Falafel
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
White beans
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 Protein +36.8%
Contains more Fats +4985.7%
Contains more Carbs +26.9%
Contains more Other +38.9%
Contains more Water +82.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Falafel
Falafel
2
:
1
White beans
White beans
Contains more Monounsaturated Fat +32709.7%
Contains more Polyunsaturated fat +2636.8%
Contains less Saturated Fat -96.2%
Falafel
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
White beans
33% 11% 55%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.152 g
Contains more Monounsaturated Fat +32709.7%
Contains more Polyunsaturated fat +2636.8%
Contains less Saturated 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 Opinion
Net carbs 31.84g 18.79g Falafel
Protein 13.31g 9.73g Falafel
Fats 17.8g 0.35g Falafel
Carbs 31.84g 25.09g Falafel
Calories 333kcal 139kcal Falafel
Sugar 0.34g Falafel
Fiber 6.3g White beans
Calcium 54mg 90mg White beans
Iron 3.42mg 3.7mg White beans
Magnesium 82mg 63mg Falafel
Phosphorus 192mg 113mg Falafel
Potassium 585mg 561mg Falafel
Sodium 294mg 6mg White beans
Zinc 1.5mg 1.38mg Falafel
Copper 0.258mg 0.287mg White beans
Manganese 0.691mg 0.636mg Falafel
Selenium 1µg 1.3µg White beans
Vitamin A 13IU 0IU Falafel
Vitamin A RAE 1µg 0µg Falafel
Vitamin E 0.94mg White beans
Vitamin C 1.6mg 0mg Falafel
Vitamin B1 0.146mg 0.118mg Falafel
Vitamin B2 0.166mg 0.046mg Falafel
Vitamin B3 1.044mg 0.14mg Falafel
Vitamin B5 0.292mg 0.229mg Falafel
Vitamin B6 0.125mg 0.093mg Falafel
Folate 93µg 81µg Falafel
Vitamin K 3.5µg White beans
Tryptophan 0.134mg 0.115mg Falafel
Threonine 0.492mg 0.409mg Falafel
Isoleucine 0.567mg 0.429mg Falafel
Leucine 0.944mg 0.776mg Falafel
Lysine 0.856mg 0.668mg Falafel
Methionine 0.187mg 0.146mg Falafel
Phenylalanine 0.707mg 0.526mg Falafel
Valine 0.562mg 0.509mg Falafel
Histidine 0.364mg 0.271mg Falafel
Saturated Fat 2.383g 0.091g White beans
Monounsaturated Fat 10.171g 0.031g Falafel
Polyunsaturated fat 4.16g 0.152g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel White beans
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
18%
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.