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  6. Falafel vs. Yardlong beans

Falafel vs. Yardlong beans — In-Depth Nutrition Comparison

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How are falafel and yardlong beans different?

  • Falafel is richer in iron, copper, manganese, phosphorus, folate, zinc, and magnesium, while yardlong beans is higher in vitamin C.
  • Falafel covers your daily need for iron, 31% more than yardlong beans.
  • Falafel contains 92 times more saturated fat than yardlong beans. Falafel contains 2.383g of saturated fat, while yardlong beans contains 0.026g.
  • Yardlong beans has a higher glycemic index (86) than falafel (33).

Falafel, home-prepared and Yardlong bean, cooked, boiled, drained, without salt types were used in this article.

Infographic

Falafel vs Yardlong 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.
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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Contains more MagnesiumMagnesium +95.2%
Contains more CalciumCalcium +22.7%
Contains more PotassiumPotassium +101.7%
Contains more IronIron +249%
Contains more CopperCopper +448.9%
Contains more ZincZinc +316.7%
Contains more PhosphorusPhosphorus +236.8%
Contains more ManganeseManganese +243.8%
Contains less SodiumSodium -98.6%
Contains more SeleniumSelenium +50%

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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Contains more Vitamin B1Vitamin B1 +71.8%
Contains more Vitamin B2Vitamin B2 +67.7%
Contains more Vitamin B3Vitamin B3 +65.7%
Contains more Vitamin B5Vitamin B5 +472.5%
Contains more Vitamin B6Vitamin B6 +420.8%
Contains more FolateFolate +106.7%
Contains more Vitamin CVitamin C +912.5%
Contains more Vitamin AVitamin A +2200%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Falafel Yardlong beans DV% diff.
Iron 3.42mg 0.98mg 31%
Fats 17.8g 0.1g 27%
Polyunsaturated fat 4.16g 0.042g 27%
Monounsaturated fat 10.171g 0.009g 25%
Copper 0.258mg 0.047mg 23%
Protein 13.31g 2.53g 22%
Manganese 0.691mg 0.201mg 21%
Phosphorus 192mg 57mg 19%
Vitamin C 1.6mg 16.2mg 16%
Calories 333kcal 47kcal 14%
Sodium 294mg 4mg 13%
Folate 93µg 45µg 12%
Saturated fat 2.383g 0.026g 11%
Zinc 1.5mg 0.36mg 10%
Magnesium 82mg 42mg 10%
Potassium 585mg 290mg 9%
Carbs 31.84g 9.18g 8%
Vitamin B6 0.125mg 0.024mg 8%
Vitamin B5 0.292mg 0.051mg 5%
Vitamin B1 0.146mg 0.085mg 5%
Vitamin B2 0.166mg 0.099mg 5%
Vitamin B3 1.044mg 0.63mg 3%
Vitamin A 1µg 23µg 2%
Selenium 1µg 1.5µg 1%
Calcium 54mg 44mg 1%
Net carbs 31.84g 9.18g N/A
Tryptophan 0.134mg 0.029mg 0%
Threonine 0.492mg 0.094mg 0%
Isoleucine 0.567mg 0.135mg 0%
Leucine 0.944mg 0.18mg 0%
Lysine 0.856mg 0.166mg 0%
Methionine 0.187mg 0.036mg 0%
Phenylalanine 0.707mg 0.139mg 0%
Valine 0.562mg 0.146mg 0%
Histidine 0.364mg 0.082mg 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
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more ProteinProtein +426.1%
Contains more FatsFats +17700%
Contains more CarbsCarbs +246.8%
Contains more OtherOther +237.5%
Contains more WaterWater +152.7%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +112911.1%
Contains more Poly. FatPolyunsaturated fat +9804.8%
Contains less Sat. FatSaturated fat -98.9%

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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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.