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Refried beans vs Falafel - In-Depth Nutrition Comparison

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Differences between Refried beans and Falafel

  • Refried beans have more Selenium, while Falafel have more Iron, Folate, Manganese, Copper, Phosphorus, Magnesium, Zinc, and Potassium.
  • Falafel's daily need coverage for Iron is 25% higher.
  • Falafel contains 6 times less Selenium than Refried beans. Refried beans contain 5.8µg of Selenium, while Falafel contains 1µg.
  • The amount of Saturated Fat in Refried beans are lower.

The food types used in this comparison are Refried beans, canned, traditional style (includes USDA commodity) and Falafel, home-prepared.

Infographic

Refried 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +86.2%
Contains more Iron +137.5%
Contains more Magnesium +134.3%
Contains more Phosphorus +108.7%
Contains more Potassium +83.4%
Contains less Sodium -20.5%
Contains more Zinc +158.6%
Contains more Copper +100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 54% 25% 40% 29% 49% 16% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 129% 59% 83% 52% 39% 41% 86%
Contains more Calcium +86.2%
Contains more Iron +137.5%
Contains more Magnesium +134.3%
Contains more Phosphorus +108.7%
Contains more Potassium +83.4%
Contains less Sodium -20.5%
Contains more Zinc +158.6%
Contains more Copper +100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +275%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +92.1%
Contains more Vitamin B2 +110.1%
Contains more Vitamin B3 +184.5%
Contains more Vitamin B5 +54.5%
Contains more Vitamin B6 +21.4%
Contains more Folate +745.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
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%
Contains more Vitamin C +275%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +92.1%
Contains more Vitamin B2 +110.1%
Contains more Vitamin B3 +184.5%
Contains more Vitamin B5 +54.5%
Contains more Vitamin B6 +21.4%
Contains more Folate +745.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Refried beans Falafel
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Refried beans Falafel Opinion
Net carbs 9.85g 31.84g Falafel
Protein 4.98g 13.31g Falafel
Fats 2.01g 17.8g Falafel
Carbs 13.55g 31.84g Falafel
Calories 90kcal 333kcal Falafel
Starch 7.43g g Refried beans
Fructose 0g g Refried beans
Sugar 0.54g g Falafel
Fiber 3.7g g Refried beans
Calcium 29mg 54mg Falafel
Iron 1.44mg 3.42mg Falafel
Magnesium 35mg 82mg Falafel
Phosphorus 92mg 192mg Falafel
Potassium 319mg 585mg Falafel
Sodium 370mg 294mg Falafel
Zinc 0.58mg 1.5mg Falafel
Copper 0.129mg 0.258mg Falafel
Vitamin A 0IU 13IU Falafel
Vitamin E 0.09mg mg Refried beans
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6mg 1.6mg Refried beans
Vitamin B1 0.076mg 0.146mg Falafel
Vitamin B2 0.079mg 0.166mg Falafel
Vitamin B3 0.367mg 1.044mg Falafel
Vitamin B5 0.189mg 0.292mg Falafel
Vitamin B6 0.103mg 0.125mg Falafel
Folate 11µg 93µg Falafel
Vitamin B12 0µg 0µg
Vitamin K 2.1µg µg Refried beans
Tryptophan 0.065mg 0.134mg Falafel
Threonine 0.231mg 0.492mg Falafel
Isoleucine 0.242mg 0.567mg Falafel
Leucine 0.438mg 0.944mg Falafel
Lysine 0.377mg 0.856mg Falafel
Methionine 0.083mg 0.187mg Falafel
Phenylalanine 0.297mg 0.707mg Falafel
Valine 0.287mg 0.562mg Falafel
Histidine 153mg 0.364mg Refried beans
Cholesterol 0mg 0mg
Trans Fat 0.016g 0g Falafel
Saturated Fat 0.631g 2.383g Refried beans
Monounsaturated Fat 0.601g 10.171g Falafel
Polyunsaturated fat 0.543g 4.16g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans Falafel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
10
Refried beans
18
Falafel
Mineral Summary Score
33
Refried beans
63
Falafel

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
30%
Refried beans
80%
Falafel
Carbohydrates
14%
Refried beans
32%
Falafel
Fats
9%
Refried beans
82%
Falafel

Comparison summary

Which food is lower in Saturated Fat?
Refried beans
Refried beans is lower in Saturated Fat (difference - 1.752g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $4)
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Falafel
Falafel contains less Sodium (difference - 76mg)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 5)
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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.