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  6. Pinto beans vs. Falafel

Pinto beans vs. Falafel — In-Depth Nutrition Comparison

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Differences between pinto beans and falafel

  • Pinto beans has more folate, selenium, and vitamin B6, while falafel has more fats, iron, manganese, protein, and vitamin B2.
  • Falafel's daily need coverage for fats is 26% higher.
  • Falafel contains 6 times less selenium than pinto beans. Pinto beans contains 6.2µg of selenium, while falafel contains 1µg.
  • The amount of saturated fat in pinto beans is lower.

The food types used in this comparison are Beans, pinto, mature seeds, cooked, boiled, without salt and Falafel, home-prepared.

Infographic

Pinto beans vs Falafel infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 14% 38% 78% 73% 27% 63% 0.13% 59% 34%
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 -99.7%
Contains more SeleniumSelenium +520%
Contains more MagnesiumMagnesium +64%
Contains more CalciumCalcium +17.4%
Contains more PotassiumPotassium +34.2%
Contains more IronIron +63.6%
Contains more CopperCopper +17.8%
Contains more ZincZinc +53.1%
Contains more PhosphorusPhosphorus +30.6%
Contains more ManganeseManganese +52.5%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2.7% 0% 0% 19% 48% 14% 6% 13% 53% 0% 8.8% 129%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.3% 0% 0.33% 0% 37% 38% 20% 18% 29% 0% 0% 70%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +32.2%
Contains more Vitamin B6Vitamin B6 +83.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +84.9%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +167.7%
Contains more Vitamin B3Vitamin B3 +228.3%
Contains more Vitamin B5Vitamin B5 +39%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pinto beans Falafel DV% diff.
Fiber 9g 36%
Fats 0.65g 17.8g 26%
Polyunsaturated fat 0.235g 4.16g 26%
Monounsaturated fat 0.133g 10.171g 25%
Folate 172µg 93µg 20%
Iron 2.09mg 3.42mg 17%
Sodium 1mg 294mg 13%
Calories 143kcal 333kcal 10%
Manganese 0.453mg 0.691mg 10%
Saturated fat 0.136g 2.383g 10%
Protein 9.01g 13.31g 9%
Selenium 6.2µg 1µg 9%
Magnesium 50mg 82mg 8%
Vitamin B2 0.062mg 0.166mg 8%
Vitamin B6 0.229mg 0.125mg 8%
Starch 15.15g 6%
Phosphorus 147mg 192mg 6%
Vitamin E 0.94mg 6%
Choline 35.3mg 6%
Zinc 0.98mg 1.5mg 5%
Vitamin B3 0.318mg 1.044mg 5%
Potassium 436mg 585mg 4%
Copper 0.219mg 0.258mg 4%
Vitamin B1 0.193mg 0.146mg 4%
Vitamin K 3.5µg 3%
Carbs 26.22g 31.84g 2%
Vitamin B5 0.21mg 0.292mg 2%
Vitamin C 0.8mg 1.6mg 1%
Calcium 46mg 54mg 1%
Protein per 100 calories 6.3g 4g N/A
Calories per 10 g protein 159kcal 250kcal N/A
Weight per 100 calories 70g 30g N/A
Unsaturated / Saturated Fat ratio 2.7 6 N/A
Net carbs 17.22g 31.84g N/A
Sugar 0.34g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.108mg 0.134mg 0%
Threonine 0.331mg 0.492mg 0%
Isoleucine 0.426mg 0.567mg 0%
Leucine 0.765mg 0.944mg 0%
Lysine 0.63mg 0.856mg 0%
Methionine 0.117mg 0.187mg 0%
Phenylalanine 0.531mg 0.707mg 0%
Valine 0.519mg 0.562mg 0%
Histidine 0.247mg 0.364mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 26% 63%
Protein: 9.01 g
Fats: 0.65 g
Carbs: 26.22 g
Water: 62.95 g
Other: 1.17 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 +81.8%
Contains more ProteinProtein +47.7%
Contains more FatsFats +2638.5%
Contains more CarbsCarbs +21.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.136 g
Monounsaturated fat: Mono. Fat 0.133 g
Polyunsaturated fat: Poly. Fat 0.235 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 -94.3%
Contains more Mono. FatMonounsaturated fat +7547.4%
Contains more Poly. FatPolyunsaturated fat +1670.2%

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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. Pinto beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175200/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.