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Falafel vs Yardlong bean (Asparagus bean) - In-Depth Nutrition Comparison

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What are the differences between Falafel and Yardlong bean (Asparagus bean)?

  • Falafel is higher in Iron, Copper, Manganese, Phosphorus, Zinc, Potassium, and Magnesium, however Yardlong bean (Asparagus bean) is richer in Vitamin C.
  • Falafel's daily need coverage for Iron is 37% more.
  • Yardlong bean (Asparagus bean) contains 74 times less Sodium than Falafel. Falafel contains 294mg of Sodium, while Yardlong bean (Asparagus bean) contains 4mg.

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

Infographic

Falafel vs Yardlong bean (Asparagus 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +627.7%
Contains more Magnesium +86.4%
Contains more Phosphorus +225.4%
Contains more Potassium +143.8%
Contains more Zinc +305.4%
Contains more Copper +437.5%
Contains less Sodium -98.6%
Equal in Calcium - 50
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 129% 59% 83% 52% 39% 41% 86%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 18% 32% 26% 22% 1% 11% 16%
Contains more Iron +627.7%
Contains more Magnesium +86.4%
Contains more Phosphorus +225.4%
Contains more Potassium +143.8%
Contains more Zinc +305.4%
Contains more Copper +437.5%
Contains less Sodium -98.6%
Equal in Calcium - 50

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +36.4%
Contains more Vitamin B2 +50.9%
Contains more Vitamin B3 +154.6%
Contains more Vitamin B5 +430.9%
Contains more Vitamin B6 +420.8%
Contains more Folate +50%
Contains more Vitamin A +6553.8%
Contains more Vitamin C +1075%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
Contains more Vitamin B1 +36.4%
Contains more Vitamin B2 +50.9%
Contains more Vitamin B3 +154.6%
Contains more Vitamin B5 +430.9%
Contains more Vitamin B6 +420.8%
Contains more Folate +50%
Contains more Vitamin A +6553.8%
Contains more Vitamin C +1075%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Falafel Yardlong bean (Asparagus bean)
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index 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 Yardlong bean (Asparagus bean) Opinion
Net carbs 31.84g 8.35g Falafel
Protein 13.31g 2.8g Falafel
Fats 17.8g 0.4g Falafel
Carbs 31.84g 8.35g Falafel
Calories 333kcal 47kcal Falafel
Starch g g
Fructose g g
Sugar g g
Fiber g g
Calcium 54mg 50mg Falafel
Iron 3.42mg 0.47mg Falafel
Magnesium 82mg 44mg Falafel
Phosphorus 192mg 59mg Falafel
Potassium 585mg 240mg Falafel
Sodium 294mg 4mg Yardlong bean (Asparagus bean)
Zinc 1.5mg 0.37mg Falafel
Copper 0.258mg 0.048mg Falafel
Vitamin A 13IU 865IU Yardlong bean (Asparagus bean)
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.6mg 18.8mg Yardlong bean (Asparagus bean)
Vitamin B1 0.146mg 0.107mg Falafel
Vitamin B2 0.166mg 0.11mg Falafel
Vitamin B3 1.044mg 0.41mg Falafel
Vitamin B5 0.292mg 0.055mg Falafel
Vitamin B6 0.125mg 0.024mg Falafel
Folate 93µg 62µg Falafel
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.134mg 0.032mg Falafel
Threonine 0.492mg 0.104mg Falafel
Isoleucine 0.567mg 0.15mg Falafel
Leucine 0.944mg 0.2mg Falafel
Lysine 0.856mg 0.184mg Falafel
Methionine 0.187mg 0.04mg Falafel
Phenylalanine 0.707mg 0.154mg Falafel
Valine 0.562mg 0.162mg Falafel
Histidine 0.364mg 0.09mg Falafel
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 2.383g 0.105g Yardlong bean (Asparagus bean)
Monounsaturated Fat 10.171g 0.036g Falafel
Polyunsaturated fat 4.16g 0.169g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Yardlong bean (Asparagus bean)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Falafel
19
Yardlong bean (Asparagus bean)
Mineral Summary Score
63
Falafel
17
Yardlong bean (Asparagus bean)

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
80%
Falafel
17%
Yardlong bean (Asparagus bean)
Carbohydrates
32%
Falafel
8%
Yardlong bean (Asparagus bean)
Fats
82%
Falafel
2%
Yardlong bean (Asparagus bean)

Comparison summary

Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 290mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 2.278g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $4)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 53)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/nutrients
  2. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.