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  6. Falafel vs. Winged beans

Falafel vs. Winged beans — In-Depth Nutrition Comparison

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The main differences between falafel and winged beans

  • Falafel is richer in folate, fats, and potassium, yet winged beans is richer in copper, manganese, vitamin B1, iron, and calcium.
  • Daily need coverage for copper for winged beans is 57% higher.
  • Falafel contains 23 times more sodium than winged beans. Falafel contains 294mg of sodium, while winged beans contains 13mg.

Food types used in this article are Falafel, home-prepared and Winged beans, mature seeds, cooked, boiled, without salt.

Infographic

Falafel vs Winged beans infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 39% 43% 25% 162% 258% 39% 66% 1.7% 156% 16%
Contains more MagnesiumMagnesium +51.9%
Contains more PotassiumPotassium +108.9%
Contains more PhosphorusPhosphorus +25.5%
Contains more CalciumCalcium +163%
Contains more IronIron +26.6%
Contains more CopperCopper +199.6%
Contains less SodiumSodium -95.6%
Contains more ManganeseManganese +73.5%
Contains more SeleniumSelenium +190%
~equal in Zinc ~1.44mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.3% 0% 0.33% 0% 37% 38% 20% 18% 29% 0% 0% 70%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 74% 30% 16% 9.4% 11% 0% 0% 7.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +28.7%
Contains more Vitamin B3Vitamin B3 +25.8%
Contains more Vitamin B5Vitamin B5 +87.2%
Contains more Vitamin B6Vitamin B6 +166%
Contains more FolateFolate +830%
Contains more Vitamin B1Vitamin B1 +102.1%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Falafel Winged beans DV% diff.
Copper 0.258mg 0.773mg 57%
Manganese 0.691mg 1.199mg 22%
Folate 93µg 10µg 21%
Monounsaturated fat 10.171g 2.153g 20%
Fats 17.8g 5.84g 18%
Polyunsaturated fat 4.16g 1.551g 17%
Sodium 294mg 13mg 12%
Vitamin B1 0.146mg 0.295mg 12%
Iron 3.42mg 4.33mg 11%
Calories 333kcal 147kcal 9%
Calcium 54mg 142mg 9%
Potassium 585mg 280mg 9%
Magnesium 82mg 54mg 7%
Saturated fat 2.383g 0.825g 7%
Carbs 31.84g 14.94g 6%
Phosphorus 192mg 153mg 6%
Vitamin B6 0.125mg 0.047mg 6%
Protein 13.31g 10.62g 5%
Selenium 1µg 2.9µg 3%
Vitamin B2 0.166mg 0.129mg 3%
Vitamin B5 0.292mg 0.156mg 3%
Vitamin C 1.6mg 0mg 2%
Zinc 1.5mg 1.44mg 1%
Vitamin B3 1.044mg 0.83mg 1%
Protein per 100 calories 4g 7.2g N/A
Calories per 10 g protein 250kcal 138kcal N/A
Weight per 100 calories 30g 68g N/A
Unsaturated / Saturated Fat ratio 6 4.5 N/A
Net carbs 31.84g 14.94g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.134mg 0.233mg 0%
Threonine 0.492mg 0.36mg 0%
Isoleucine 0.567mg 0.448mg 0%
Leucine 0.944mg 0.762mg 0%
Lysine 0.856mg 0.652mg 0%
Methionine 0.187mg 0.109mg 0%
Phenylalanine 0.707mg 0.436mg 0%
Valine 0.562mg 0.467mg 0%
Histidine 0.364mg 0.241mg 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
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 g
Contains more ProteinProtein +25.3%
Contains more FatsFats +204.8%
Contains more CarbsCarbs +113.1%
Contains more WaterWater +94.1%

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
18% 48% 34%
Saturated fat: Sat. Fat 0.825 g
Monounsaturated fat: Mono. Fat 2.153 g
Polyunsaturated fat: Poly. Fat 1.551 g
Contains more Mono. FatMonounsaturated fat +372.4%
Contains more Poly. FatPolyunsaturated fat +168.2%
Contains less Sat. FatSaturated fat -65.4%

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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. Winged beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/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.