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  6. Soup beans vs. Falafel

Soup beans vs. Falafel — In-Depth Nutrition Comparison

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A recap on differences between soup beans and falafel

  • Soup beans are higher in vitamin A and selenium, yet falafel is higher in iron, folate, phosphorus, manganese, magnesium, potassium, copper, and zinc.
  • Soup beans cover your daily vitamin A needs 32% more than falafel.
  • Soup beans contain 7 times more selenium than falafel. While soup beans contain 6.9µg of selenium, falafel contains only 1µg.
  • The glycemic index of falafel is lower.

Food varieties used in this article are Soup, bean with ham, canned, chunky, ready-to-serve and Falafel, home-prepared.

Infographic

Soup beans 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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
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 more SeleniumSelenium +590%
Contains more MagnesiumMagnesium +331.6%
Contains more CalciumCalcium +68.8%
Contains more PotassiumPotassium +234.3%
Contains more IronIron +157.1%
Contains more CopperCopper +61.3%
Contains more ZincZinc +240.9%
Contains more PhosphorusPhosphorus +225.4%
Contains less SodiumSodium -26.5%
Contains more ManganeseManganese +138.3%

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 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% 0.33% 0% 0% 37% 38% 20% 18% 29% 0% 0% 70% 0%
Contains more Vitamin CVitamin C +12.5%
Contains more Vitamin AVitamin A +8000%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +143.3%
Contains more Vitamin B2Vitamin B2 +176.7%
Contains more Vitamin B3Vitamin B3 +49.1%
Contains more Vitamin B5Vitamin B5 +630%
Contains more Vitamin B6Vitamin B6 +150%
Contains more FolateFolate +675%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Soup beans Falafel DV% diff.
Iron 1.33mg 3.42mg 26%
Polyunsaturated fat 0.39g 4.16g 25%
Fats 3.5g 17.8g 22%
Monounsaturated fat 1.58g 10.171g 21%
Folate 12µg 93µg 20%
Phosphorus 59mg 192mg 19%
Fiber 4.6g 18%
Manganese 0.29mg 0.691mg 17%
Protein 5.19g 13.31g 16%
Magnesium 19mg 82mg 15%
Calories 95kcal 333kcal 12%
Potassium 175mg 585mg 12%
Copper 0.16mg 0.258mg 11%
Selenium 6.9µg 1µg 11%
Zinc 0.44mg 1.5mg 10%
Vitamin A 81µg 1µg 9%
Vitamin B2 0.06mg 0.166mg 8%
Vitamin B1 0.06mg 0.146mg 7%
Carbs 11.16g 31.84g 7%
Vitamin B6 0.05mg 0.125mg 6%
Sodium 400mg 294mg 5%
Vitamin B5 0.04mg 0.292mg 5%
Saturated fat 1.37g 2.383g 5%
Cholesterol 9mg 0mg 3%
Calcium 32mg 54mg 2%
Vitamin B3 0.7mg 1.044mg 2%
Vitamin B12 0.03µg 0µg 1%
Vitamin C 1.8mg 1.6mg 0%
Net carbs 6.56g 31.84g N/A
Tryptophan 0.134mg 0%
Threonine 0.492mg 0%
Isoleucine 0.567mg 0%
Leucine 0.944mg 0%
Lysine 0.856mg 0%
Methionine 0.187mg 0%
Phenylalanine 0.707mg 0%
Valine 0.562mg 0%
Histidine 0.364mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 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 +127.1%
Contains more ProteinProtein +156.5%
Contains more FatsFats +408.6%
Contains more CarbsCarbs +185.3%
Contains more OtherOther +59.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 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 -42.5%
Contains more Mono. FatMonounsaturated fat +543.7%
Contains more Poly. FatPolyunsaturated fat +966.7%

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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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.