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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, Potassium, and Magnesium, however, Yardlong bean (Asparagus bean) raw is richer in Vitamin C.
  • 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.

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.
Falafel
Falafel
8
:
2
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
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 more Manganese +237.1%
Contains less Sodium -98.6%
Contains more Selenium +50%
Equal in Calcium - 50
Falafel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Yardlong bean (Asparagus bean) raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 18% 32% 26% 22% 1% 11% 16% 27% 9%
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 more Manganese +237.1%
Contains less Sodium -98.6%
Contains more Selenium +50%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Falafel
Falafel
6
:
2
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
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%
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%
Yardlong bean (Asparagus bean) raw
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Falafel
Falafel
4
:
1
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Protein +375.4%
Contains more Fats +4350%
Contains more Carbs +281.3%
Contains more Other +305%
Contains more Water +153.8%
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
Yardlong bean (Asparagus bean) raw
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 Protein +375.4%
Contains more Fats +4350%
Contains more Carbs +281.3%
Contains more Other +305%
Contains more Water +153.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Falafel
Falafel
2
:
1
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Monounsaturated Fat +28152.8%
Contains more Polyunsaturated fat +2361.5%
Contains less Saturated Fat -95.6%
Falafel
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Yardlong bean (Asparagus bean) raw
34% 12% 55%
Saturated Fat: 0.105 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.169 g
Contains more Monounsaturated Fat +28152.8%
Contains more Polyunsaturated fat +2361.5%
Contains less Saturated Fat -95.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Falafel Yardlong bean (Asparagus bean) raw
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) raw 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
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) raw
Zinc 1.5mg 0.37mg Falafel
Copper 0.258mg 0.048mg Falafel
Manganese 0.691mg 0.205mg Falafel
Selenium 1µg 1.5µg Yardlong bean (Asparagus bean) raw
Vitamin A 13IU 865IU Yardlong bean (Asparagus bean) raw
Vitamin A RAE 1µg 43µg Yardlong bean (Asparagus bean) raw
Vitamin C 1.6mg 18.8mg Yardlong bean (Asparagus bean) raw
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
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
Saturated Fat 2.383g 0.105g Yardlong bean (Asparagus bean) raw
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) raw
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
19%
Yardlong bean (Asparagus bean) raw
Minerals Daily Need Coverage Score
60%
Falafel
17%
Yardlong bean (Asparagus bean) raw

Comparison summary

Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 290mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated Fat (difference - 2.278g)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw 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

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.