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  6. Lupin Bean vs. Falafel

Lupin Bean vs. Falafel — In-Depth Nutrition Comparison

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A recap on differences between Lupin Bean and Falafel

  • Falafel is higher than Lupin Bean in Iron, Potassium, Phosphorus, Vitamin B6, Vitamin B2, Folate, and Magnesium.
  • Falafel covers your daily Iron needs 28% more than Lupin Bean.
  • The amount of Saturated Fat in Lupin Bean is lower.

Food varieties used in this article are Lupins, mature seeds, cooked, boiled, without salt and Falafel, home-prepared.

Infographic

Lupin Bean vs Falafel 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 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 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 -98.6%
Contains more SeleniumSelenium +160%
Contains more MagnesiumMagnesium +51.9%
Contains more PotassiumPotassium +138.8%
Contains more IronIron +185%
Contains more CopperCopper +11.7%
Contains more PhosphorusPhosphorus +50%
~equal in Calcium ~54mg
~equal in Zinc ~1.5mg
~equal in Manganese ~0.691mg

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 3.7% 0.42% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 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 5.3% 0.78% 0% 0% 37% 38% 20% 18% 29% 0% 0% 70% 0%
Contains more Vitamin CVitamin C +45.5%
Contains more Vitamin AVitamin A +85.7%
Contains more Vitamin B2Vitamin B2 +213.2%
Contains more Vitamin B3Vitamin B3 +110.9%
Contains more Vitamin B5Vitamin B5 +55.3%
Contains more Vitamin B6Vitamin B6 +1288.9%
Contains more FolateFolate +57.6%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.146mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 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 ProteinProtein +17%
Contains more WaterWater +105.3%
Contains more FatsFats +509.6%
Contains more CarbsCarbs +222.3%
Contains more OtherOther +341.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 32%
Saturated Fat: Sat. Fat 0.346 g
Monounsaturated Fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 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 -85.5%
Contains more Mono. FatMonounsaturated Fat +761.9%
Contains more Poly. FatPolyunsaturated fat +469.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lupin Bean Falafel
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Falafel Opinion
Calories 119kcal 333kcal Falafel
Protein 15.57g 13.31g Lupin Bean
Fats 2.92g 17.8g Falafel
Vitamin C 1.1mg 1.6mg Falafel
Net carbs 7.08g 31.84g Falafel
Carbs 9.88g 31.84g Falafel
Magnesium 54mg 82mg Falafel
Calcium 51mg 54mg Falafel
Potassium 245mg 585mg Falafel
Iron 1.2mg 3.42mg Falafel
Fiber 2.8g Lupin Bean
Copper 0.231mg 0.258mg Falafel
Zinc 1.38mg 1.5mg Falafel
Phosphorus 128mg 192mg Falafel
Sodium 4mg 294mg Lupin Bean
Vitamin A 7IU 13IU Falafel
Vitamin A 0µg 1µg Falafel
Manganese 0.676mg 0.691mg Falafel
Selenium 2.6µg 1µg Lupin Bean
Vitamin B1 0.134mg 0.146mg Falafel
Vitamin B2 0.053mg 0.166mg Falafel
Vitamin B3 0.495mg 1.044mg Falafel
Vitamin B5 0.188mg 0.292mg Falafel
Vitamin B6 0.009mg 0.125mg Falafel
Folate 59µg 93µg Falafel
Saturated Fat 0.346g 2.383g Lupin Bean
Monounsaturated Fat 1.18g 10.171g Falafel
Polyunsaturated fat 0.73g 4.16g Falafel
Tryptophan 0.125mg 0.134mg Falafel
Threonine 0.573mg 0.492mg Lupin Bean
Isoleucine 0.695mg 0.567mg Lupin Bean
Leucine 1.181mg 0.944mg Lupin Bean
Lysine 0.832mg 0.856mg Falafel
Methionine 0.11mg 0.187mg Falafel
Phenylalanine 0.618mg 0.707mg Falafel
Valine 0.65mg 0.562mg Lupin Bean
Histidine 0.443mg 0.364mg Lupin Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Falafel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
9%
Lupin Bean
17%
Falafel
Minerals Daily Need Coverage Score
39%
Lupin Bean
60%
Falafel

Comparison summary

Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 290mg)
Which food is lower in Saturated Fat?
Lupin Bean
Lupin Bean is lower in Saturated Fat (difference - 2.037g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 33)
Which food is cheaper?
Lupin Bean
Lupin Bean is cheaper (difference - $1.7)
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.