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  6. Soybean raw vs. Falafel

Soybean raw vs. Falafel — In-Depth Nutrition Comparison

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What are the main differences between soybean raw and falafel?

  • Soybean raw has more copper, iron, manganese, phosphorus, folate, vitamin B1, vitamin B2, magnesium, potassium, and zinc than falafel.
  • Soybean raw's daily need coverage for copper is 156% higher.
  • Falafel has 6 times less vitamin B1 than soybean raw. Soybean raw has 0.874mg of vitamin B1, while falafel has 0.146mg.
  • Falafel has a higher glycemic index (33) than soybean raw (14).

We used Soybeans, mature seeds, raw and Falafel, home-prepared types in this comparison.

Infographic

Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
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 MagnesiumMagnesium +241.5%
Contains more CalciumCalcium +413%
Contains more PotassiumPotassium +207.2%
Contains more IronIron +359.1%
Contains more CopperCopper +542.6%
Contains more ZincZinc +226%
Contains more PhosphorusPhosphorus +266.7%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +264.3%
Contains more SeleniumSelenium +1680%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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 +275%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +498.6%
Contains more Vitamin B2Vitamin B2 +424.1%
Contains more Vitamin B3Vitamin B3 +55.5%
Contains more Vitamin B5Vitamin B5 +171.6%
Contains more Vitamin B6Vitamin B6 +201.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +303.2%
Contains more CholineCholine +∞%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Falafel DV% diff.
Copper 1.658mg 0.258mg 156%
Iron 15.7mg 3.42mg 154%
Manganese 2.517mg 0.691mg 79%
Phosphorus 704mg 192mg 73%
Folate 375µg 93µg 71%
Vitamin B1 0.874mg 0.146mg 61%
Vitamin B2 0.87mg 0.166mg 54%
Polyunsaturated fat 11.255g 4.16g 47%
Magnesium 280mg 82mg 47%
Protein 36.49g 13.31g 46%
Vitamin K 47µg 39%
Fiber 9.3g 37%
Potassium 1797mg 585mg 36%
Zinc 4.89mg 1.5mg 31%
Selenium 17.8µg 1µg 31%
Calcium 277mg 54mg 22%
Choline 115.9mg 21%
Vitamin B6 0.377mg 0.125mg 19%
Monounsaturated fat 4.404g 10.171g 14%
Sodium 2mg 294mg 13%
Vitamin B5 0.793mg 0.292mg 10%
Calories 446kcal 333kcal 6%
Vitamin E 0.85mg 6%
Vitamin C 6mg 1.6mg 5%
Vitamin B3 1.623mg 1.044mg 4%
Fats 19.94g 17.8g 3%
Saturated fat 2.884g 2.383g 2%
Carbs 30.16g 31.84g 1%
Net carbs 20.86g 31.84g N/A
Sugar 7.33g N/A
Vitamin A 1µg 1µg 0%
Tryptophan 0.591mg 0.134mg 0%
Threonine 1.766mg 0.492mg 0%
Isoleucine 1.971mg 0.567mg 0%
Leucine 3.309mg 0.944mg 0%
Lysine 2.706mg 0.856mg 0%
Methionine 0.547mg 0.187mg 0%
Phenylalanine 2.122mg 0.707mg 0%
Valine 2.029mg 0.562mg 0%
Histidine 1.097mg 0.364mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 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 +174.2%
Contains more FatsFats +12%
Contains more OtherOther +100.4%
Contains more WaterWater +305.4%
~equal in Carbs ~31.84g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 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 more Poly. FatPolyunsaturated fat +170.6%
Contains less Sat. FatSaturated fat -17.4%
Contains more Mono. FatMonounsaturated fat +130.9%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.