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  6. Falafel vs. Winged bean

Falafel vs. Winged bean — In-Depth Nutrition Comparison

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What are the differences between Falafel and Winged bean?

  • Falafel is higher in Phosphorus, Folate, Iron, Magnesium, and Manganese, however, Winged bean is richer in Copper, and Vitamin B1.
  • Winged bean's daily need coverage for Copper is 125% more.
  • Winged bean contains 11 times less Saturated Fat than Falafel. Falafel contains 2.383g of Saturated Fat, while Winged bean contains 0.222g.

We used Falafel, home-prepared and Winged bean tuber, raw types in this article.

Infographic

Falafel vs Winged bean 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
7
:
3
Winged bean
Winged bean
Contains more Calcium +80%
Contains more Iron +71%
Contains more Magnesium +241.7%
Contains more Phosphorus +326.7%
Contains more Manganese +29.9%
Contains more Selenium +42.9%
Contains less Sodium -88.1%
Contains more Copper +437.2%
Equal in Potassium - 586
Equal in Zinc - 1.39
Falafel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Calcium +80%
Contains more Iron +71%
Contains more Magnesium +241.7%
Contains more Phosphorus +326.7%
Contains more Manganese +29.9%
Contains more Selenium +42.9%
Contains less Sodium -88.1%
Contains more Copper +437.2%
Equal in Potassium - 586
Equal in Zinc - 1.39

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
6
:
2
Winged bean
Winged bean
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +11.4%
Contains more Vitamin B5 +151.7%
Contains more Vitamin B6 +66.7%
Contains more Folate +389.5%
Contains more Vitamin B1 +159.6%
Contains more Vitamin B3 +57.1%
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 bean
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% 95% 35% 31% 7% 18% 15% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +11.4%
Contains more Vitamin B5 +151.7%
Contains more Vitamin B6 +66.7%
Contains more Folate +389.5%
Contains more Vitamin B1 +159.6%
Contains more Vitamin B3 +57.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Falafel
Falafel
4
:
1
Winged bean
Winged bean
Contains more Protein +14.7%
Contains more Fats +1877.8%
Contains more Carbs +13.3%
Contains more Other +21.5%
Contains more Water +65.8%
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 bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more Protein +14.7%
Contains more Fats +1877.8%
Contains more Carbs +13.3%
Contains more Other +21.5%
Contains more Water +65.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Falafel
Falafel
2
:
1
Winged bean
Winged bean
Contains more Monounsaturated Fat +4246.6%
Contains more Polyunsaturated fat +2290.8%
Contains less Saturated Fat -90.7%
Falafel
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains more Monounsaturated Fat +4246.6%
Contains more Polyunsaturated fat +2290.8%
Contains less Saturated Fat -90.7%

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 bean
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Falafel Winged bean Opinion
Net carbs 31.84g 28.1g Falafel
Protein 13.31g 11.6g Falafel
Fats 17.8g 0.9g Falafel
Carbs 31.84g 28.1g Falafel
Calories 333kcal 148kcal Falafel
Calcium 54mg 30mg Falafel
Iron 3.42mg 2mg Falafel
Magnesium 82mg 24mg Falafel
Phosphorus 192mg 45mg Falafel
Potassium 585mg 586mg Winged bean
Sodium 294mg 35mg Winged bean
Zinc 1.5mg 1.39mg Falafel
Copper 0.258mg 1.386mg Winged bean
Manganese 0.691mg 0.532mg Falafel
Selenium 1µg 0.7µg Falafel
Vitamin A 13IU 0IU Falafel
Vitamin A RAE 1µg 0µg Falafel
Vitamin C 1.6mg 0mg Falafel
Vitamin B1 0.146mg 0.379mg Winged bean
Vitamin B2 0.166mg 0.149mg Falafel
Vitamin B3 1.044mg 1.64mg Winged bean
Vitamin B5 0.292mg 0.116mg Falafel
Vitamin B6 0.125mg 0.075mg Falafel
Folate 93µg 19µg Falafel
Tryptophan 0.134mg 0.252mg Winged bean
Threonine 0.492mg 0.451mg Falafel
Isoleucine 0.567mg 0.425mg Falafel
Leucine 0.944mg 0.64mg Falafel
Lysine 0.856mg 0.592mg Falafel
Methionine 0.187mg 0.143mg Falafel
Phenylalanine 0.707mg 0.451mg Falafel
Valine 0.562mg 0.599mg Winged bean
Histidine 0.364mg 0.241mg Falafel
Saturated Fat 2.383g 0.222g Winged bean
Monounsaturated Fat 10.171g 0.234g Falafel
Polyunsaturated fat 4.16g 0.174g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Winged bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
17%
Winged bean
Minerals Daily Need Coverage Score
60%
Falafel
75%
Winged bean

Comparison summary

Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 259mg)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 2.161g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 1)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $3.5)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
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)

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 bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.