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  6. Falafel vs. Yardlong bean (Asparagus bean) raw

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

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What are the differences between falafel and yardlong bean (Asparagus bean) raw?

  • Falafel is higher in iron, copper, manganese, phosphorus, zinc, and potassium; however, yardlong bean (Asparagus bean) raw is richer in vitamin C and vitamin A.
  • Falafel's daily need coverage for iron is 37% more.
  • Yardlong bean (Asparagus bean) raw contains 74 times less sodium than falafel. Falafel contains 294mg of sodium, while yardlong bean (Asparagus bean) raw contains 4mg.
  • Falafel has a lower glycemic index (33) than yardlong bean (Asparagus bean) raw (86).

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

Infographic

Falafel vs Yardlong bean (Asparagus bean) raw 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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more MagnesiumMagnesium +86.4%
Contains more PotassiumPotassium +143.8%
Contains more IronIron +627.7%
Contains more CopperCopper +437.5%
Contains more ZincZinc +305.4%
Contains more PhosphorusPhosphorus +225.4%
Contains more ManganeseManganese +237.1%
Contains less SodiumSodium -98.6%
Contains more SeleniumSelenium +50%
~equal in Calcium ~50mg

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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin B1Vitamin B1 +36.4%
Contains more Vitamin B2Vitamin B2 +50.9%
Contains more Vitamin B3Vitamin B3 +154.6%
Contains more Vitamin B5Vitamin B5 +430.9%
Contains more Vitamin B6Vitamin B6 +420.8%
Contains more FolateFolate +50%
Contains more Vitamin CVitamin C +1075%
Contains more Vitamin AVitamin A +4200%
~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 bean (Asparagus bean) raw DV% diff.
Iron 3.42mg 0.47mg 37%
Fats 17.8g 0.4g 27%
Polyunsaturated fat 4.16g 0.169g 27%
Monounsaturated fat 10.171g 0.036g 25%
Copper 0.258mg 0.048mg 23%
Protein 13.31g 2.8g 21%
Manganese 0.691mg 0.205mg 21%
Phosphorus 192mg 59mg 19%
Vitamin C 1.6mg 18.8mg 19%
Calories 333kcal 47kcal 14%
Sodium 294mg 4mg 13%
Saturated fat 2.383g 0.105g 10%
Zinc 1.5mg 0.37mg 10%
Potassium 585mg 240mg 10%
Magnesium 82mg 44mg 9%
Folate 93µg 62µg 8%
Carbs 31.84g 8.35g 8%
Vitamin B6 0.125mg 0.024mg 8%
Vitamin A 1µg 43µg 5%
Vitamin B5 0.292mg 0.055mg 5%
Vitamin B2 0.166mg 0.11mg 4%
Vitamin B3 1.044mg 0.41mg 4%
Vitamin B1 0.146mg 0.107mg 3%
Selenium 1µg 1.5µg 1%
Net carbs 31.84g 8.35g N/A
Calcium 54mg 50mg 0%
Tryptophan 0.134mg 0.032mg 0%
Threonine 0.492mg 0.104mg 0%
Isoleucine 0.567mg 0.15mg 0%
Leucine 0.944mg 0.2mg 0%
Lysine 0.856mg 0.184mg 0%
Methionine 0.187mg 0.04mg 0%
Phenylalanine 0.707mg 0.154mg 0%
Valine 0.562mg 0.162mg 0%
Histidine 0.364mg 0.09mg 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% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +375.4%
Contains more FatsFats +4350%
Contains more CarbsCarbs +281.3%
Contains more OtherOther +305%
Contains more WaterWater +153.8%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +28152.8%
Contains more Poly. FatPolyunsaturated fat +2361.5%
Contains less Sat. FatSaturated fat -95.6%

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 bean (Asparagus bean) raw - 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.