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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, Potassium, and Magnesium, yet Winged beans is richer in Copper, Manganese, Vitamin B1, Iron, and Calcium.
  • Daily need coverage for Copper from 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
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
4
:
6
Winged beans
Winged beans
Contains more Magnesium +51.9%
Contains more Phosphorus +25.5%
Contains more Potassium +108.9%
Contains more Calcium +163%
Contains more Iron +26.6%
Contains less Sodium -95.6%
Contains more Copper +199.6%
Contains more Manganese +73.5%
Contains more Selenium +190%
Equal in Zinc - 1.44
Falafel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Winged beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 163% 39% 66% 25% 2% 40% 258% 157% 16%
Contains more Magnesium +51.9%
Contains more Phosphorus +25.5%
Contains more Potassium +108.9%
Contains more Calcium +163%
Contains more Iron +26.6%
Contains less Sodium -95.6%
Contains more Copper +199.6%
Contains more Manganese +73.5%
Contains more Selenium +190%
Equal in Zinc - 1.44

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
7
:
1
Winged beans
Winged beans
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +28.7%
Contains more Vitamin B3 +25.8%
Contains more Vitamin B5 +87.2%
Contains more Vitamin B6 +166%
Contains more Folate +830%
Contains more Vitamin B1 +102.1%
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%
Winged 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% 0% 0% 0% 74% 30% 16% 10% 11% 8% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +28.7%
Contains more Vitamin B3 +25.8%
Contains more Vitamin B5 +87.2%
Contains more Vitamin B6 +166%
Contains more Folate +830%
Contains more Vitamin B1 +102.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Falafel
Falafel
4
:
1
Winged beans
Winged beans
Contains more Protein +25.3%
Contains more Fats +204.8%
Contains more Carbs +113.1%
Contains more Other +72.3%
Contains more Water +94.1%
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
Winged beans
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 Protein +25.3%
Contains more Fats +204.8%
Contains more Carbs +113.1%
Contains more Other +72.3%
Contains more Water +94.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Falafel
Falafel
2
:
1
Winged beans
Winged beans
Contains more Monounsaturated Fat +372.4%
Contains more Polyunsaturated fat +168.2%
Contains less Saturated Fat -65.4%
Falafel
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Winged beans
18% 48% 34%
Saturated Fat: 0.825 g
Monounsaturated Fat: 2.153 g
Polyunsaturated fat: 1.551 g
Contains more Monounsaturated Fat +372.4%
Contains more Polyunsaturated fat +168.2%
Contains less Saturated Fat -65.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Falafel Winged beans Opinion
Net carbs 31.84g 14.94g Falafel
Protein 13.31g 10.62g Falafel
Fats 17.8g 5.84g Falafel
Carbs 31.84g 14.94g Falafel
Calories 333kcal 147kcal Falafel
Calcium 54mg 142mg Winged beans
Iron 3.42mg 4.33mg Winged beans
Magnesium 82mg 54mg Falafel
Phosphorus 192mg 153mg Falafel
Potassium 585mg 280mg Falafel
Sodium 294mg 13mg Winged beans
Zinc 1.5mg 1.44mg Falafel
Copper 0.258mg 0.773mg Winged beans
Manganese 0.691mg 1.199mg Winged beans
Selenium 1µg 2.9µg Winged beans
Vitamin A 13IU 0IU Falafel
Vitamin A RAE 1µg 0µg Falafel
Vitamin C 1.6mg 0mg Falafel
Vitamin B1 0.146mg 0.295mg Winged beans
Vitamin B2 0.166mg 0.129mg Falafel
Vitamin B3 1.044mg 0.83mg Falafel
Vitamin B5 0.292mg 0.156mg Falafel
Vitamin B6 0.125mg 0.047mg Falafel
Folate 93µg 10µg Falafel
Tryptophan 0.134mg 0.233mg Winged beans
Threonine 0.492mg 0.36mg Falafel
Isoleucine 0.567mg 0.448mg Falafel
Leucine 0.944mg 0.762mg Falafel
Lysine 0.856mg 0.652mg Falafel
Methionine 0.187mg 0.109mg Falafel
Phenylalanine 0.707mg 0.436mg Falafel
Valine 0.562mg 0.467mg Falafel
Histidine 0.364mg 0.241mg Falafel
Saturated Fat 2.383g 0.825g Winged beans
Monounsaturated Fat 10.171g 2.153g Falafel
Polyunsaturated fat 4.16g 1.551g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Winged 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
12%
Winged beans
Minerals Daily Need Coverage Score
60%
Falafel
80%
Winged beans

Comparison summary

Which food contains less Sodium?
Winged beans
Winged beans contains less Sodium (difference - 281mg)
Which food is lower in Saturated Fat?
Winged beans
Winged beans is lower in Saturated Fat (difference - 1.558g)
Which food is lower in glycemic index?
Winged beans
Winged beans is lower in glycemic index (difference - 1)
Which food is cheaper?
Winged beans
Winged beans is cheaper (difference - $4)
Which food is richer in vitamins?
Falafel
Falafel is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. 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.