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  6. Fava beans vs. Falafel

Fava beans vs. Falafel — In-Depth Nutrition Comparison

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Differences between fava beans and falafel

  • Fava beans contain less iron, manganese, phosphorus, potassium, magnesium, vitamin B2, and monounsaturated fat than falafel.
  • Falafel's daily need coverage for iron is 24% higher.
  • The amount of saturated fat in fava beans is lower.
  • Falafel has a lower glycemic index. The glycemic index of falafel is 33, while the glycemic index of fava beans is 79.

The food types used in this comparison are Broadbeans (fava beans), mature seeds, cooked, boiled, without salt and Falafel, home-prepared.

Infographic

Fava beans vs Falafel 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 31% 11% 24% 56% 86% 28% 54% 0.65% 55% 14%
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%
Contains less SodiumSodium -98.3%
Contains more SeleniumSelenium +160%
Contains more MagnesiumMagnesium +90.7%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +118.3%
Contains more IronIron +128%
Contains more ZincZinc +48.5%
Contains more PhosphorusPhosphorus +53.6%
Contains more ManganeseManganese +64.1%
~equal in Copper ~0.258mg

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 1% 0.33% 0.4% 0% 24% 21% 13% 9.4% 17% 0% 7.3% 78% 17%
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +11.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +433.3%
Contains more Vitamin B1Vitamin B1 +50.5%
Contains more Vitamin B2Vitamin B2 +86.5%
Contains more Vitamin B3Vitamin B3 +46.8%
Contains more Vitamin B5Vitamin B5 +86%
Contains more Vitamin B6Vitamin B6 +73.6%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fava beans Falafel DV% diff.
Fats 0.4g 17.8g 27%
Polyunsaturated fat 0.164g 4.16g 27%
Monounsaturated fat 0.079g 10.171g 25%
Iron 1.5mg 3.42mg 24%
Fiber 5.4g 22%
Sodium 5mg 294mg 13%
Manganese 0.421mg 0.691mg 12%
Calories 110kcal 333kcal 11%
Saturated fat 0.066g 2.383g 11%
Protein 7.6g 13.31g 11%
Phosphorus 125mg 192mg 10%
Magnesium 43mg 82mg 9%
Potassium 268mg 585mg 9%
Choline 30.6mg 6%
Vitamin B2 0.089mg 0.166mg 6%
Vitamin B6 0.072mg 0.125mg 4%
Vitamin B1 0.097mg 0.146mg 4%
Carbs 19.65g 31.84g 4%
Zinc 1.01mg 1.5mg 4%
Selenium 2.6µg 1µg 3%
Vitamin B5 0.157mg 0.292mg 3%
Folate 104µg 93µg 3%
Vitamin B3 0.711mg 1.044mg 2%
Vitamin K 2.9µg 2%
Calcium 36mg 54mg 2%
Vitamin C 0.3mg 1.6mg 1%
Net carbs 14.25g 31.84g N/A
Sugar 1.82g N/A
Copper 0.259mg 0.258mg 0%
Vitamin E 0.02mg 0%
Vitamin A 1µg 1µg 0%
Tryptophan 0.072mg 0.134mg 0%
Threonine 0.27mg 0.492mg 0%
Isoleucine 0.306mg 0.567mg 0%
Leucine 0.572mg 0.944mg 0%
Lysine 0.486mg 0.856mg 0%
Methionine 0.062mg 0.187mg 0%
Phenylalanine 0.321mg 0.707mg 0%
Valine 0.338mg 0.562mg 0%
Histidine 0.193mg 0.364mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 20% 72%
Protein: 7.6 g
Fats: 0.4 g
Carbs: 19.65 g
Water: 71.54 g
Other: 0.81 g
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
Contains more WaterWater +106.6%
Contains more ProteinProtein +75.1%
Contains more FatsFats +4350%
Contains more CarbsCarbs +62%
Contains more OtherOther +200%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 26% 53%
Saturated fat: Sat. Fat 0.066 g
Monounsaturated fat: Mono. Fat 0.079 g
Polyunsaturated fat: Poly. Fat 0.164 g
14% 61% 25%
Saturated fat: Sat. Fat 2.383 g
Monounsaturated fat: Mono. Fat 10.171 g
Polyunsaturated fat: Poly. Fat 4.16 g
Contains less Sat. FatSaturated fat -97.2%
Contains more Mono. FatMonounsaturated fat +12774.7%
Contains more Poly. FatPolyunsaturated fat +2436.6%

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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. Fava beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173753/nutrients
  2. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/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.