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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
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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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +241.7%
Contains more CalciumCalcium +80%
Contains more IronIron +71%
Contains more PhosphorusPhosphorus +326.7%
Contains more ManganeseManganese +29.9%
Contains more SeleniumSelenium +42.9%
Contains more CopperCopper +437.2%
Contains less SodiumSodium -88.1%
~equal in Potassium ~586mg
~equal in Zinc ~1.39mg

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% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +11.4%
Contains more Vitamin B5Vitamin B5 +151.7%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more FolateFolate +389.5%
Contains more Vitamin B1Vitamin B1 +159.6%
Contains more Vitamin B3Vitamin B3 +57.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
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 ProteinProtein +14.7%
Contains more FatsFats +1877.8%
Contains more CarbsCarbs +13.3%
Contains more OtherOther +21.5%
Contains more WaterWater +65.8%

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains more Mono. FatMonounsaturated fat +4246.6%
Contains more Poly. FatPolyunsaturated fat +2290.8%
Contains less Sat. FatSaturated 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 Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Falafel Winged bean DV% diff.
Copper 0.258mg 1.386mg 125%
Polyunsaturated fat 4.16g 0.174g 27%
Fats 17.8g 0.9g 26%
Monounsaturated fat 10.171g 0.234g 25%
Phosphorus 192mg 45mg 21%
Vitamin B1 0.146mg 0.379mg 19%
Folate 93µg 19µg 19%
Iron 3.42mg 2mg 18%
Magnesium 82mg 24mg 14%
Sodium 294mg 35mg 11%
Saturated fat 2.383g 0.222g 10%
Calories 333kcal 148kcal 9%
Manganese 0.691mg 0.532mg 7%
Vitamin B5 0.292mg 0.116mg 4%
Vitamin B6 0.125mg 0.075mg 4%
Vitamin B3 1.044mg 1.64mg 4%
Protein 13.31g 11.6g 3%
Vitamin C 1.6mg 0mg 2%
Calcium 54mg 30mg 2%
Zinc 1.5mg 1.39mg 1%
Carbs 31.84g 28.1g 1%
Vitamin B2 0.166mg 0.149mg 1%
Selenium 1µg 0.7µg 1%
Net carbs 31.84g 28.1g N/A
Potassium 585mg 586mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.134mg 0.252mg 0%
Threonine 0.492mg 0.451mg 0%
Isoleucine 0.567mg 0.425mg 0%
Leucine 0.944mg 0.64mg 0%
Lysine 0.856mg 0.592mg 0%
Methionine 0.187mg 0.143mg 0%
Phenylalanine 0.707mg 0.451mg 0%
Valine 0.562mg 0.599mg 0%
Histidine 0.364mg 0.241mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Winged bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
17%
Falafel
15%
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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.