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Winged beans vs. Falafel — In-Depth Nutrition Comparison

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The main differences between winged beans and falafel

  • Winged beans is richer in copper, manganese, vitamin B1, iron, and calcium, yet falafel is richer in folate, potassium, and magnesium.
  • Daily need coverage for copper for winged beans is 57% higher.
  • Winged beans contains 3 times more calcium than falafel. Winged beans contains 142mg of calcium, while falafel contains 54mg.
  • Winged beans contains less saturated fat.

Food types used in this article are Winged beans, mature seeds, cooked, boiled, without salt and Falafel, home-prepared.

Infographic

Winged 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" 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% 43% 25% 162% 258% 39% 66% 1.7% 156% 16%
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 CalciumCalcium +163%
Contains more IronIron +26.6%
Contains more CopperCopper +199.6%
Contains less SodiumSodium -95.6%
Contains more ManganeseManganese +73.5%
Contains more SeleniumSelenium +190%
Contains more MagnesiumMagnesium +51.9%
Contains more PotassiumPotassium +108.9%
Contains more PhosphorusPhosphorus +25.5%
~equal in Zinc ~1.5mg

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 0% 0% 0% 0% 74% 30% 16% 9.4% 11% 0% 0% 7.5% 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 B1Vitamin B1 +102.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +28.7%
Contains more Vitamin B3Vitamin B3 +25.8%
Contains more Vitamin B5Vitamin B5 +87.2%
Contains more Vitamin B6Vitamin B6 +166%
Contains more FolateFolate +830%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Winged beans Falafel DV% diff.
Copper 0.773mg 0.258mg 57%
Manganese 1.199mg 0.691mg 22%
Folate 10µg 93µg 21%
Monounsaturated fat 2.153g 10.171g 20%
Fats 5.84g 17.8g 18%
Polyunsaturated fat 1.551g 4.16g 17%
Vitamin B1 0.295mg 0.146mg 12%
Sodium 13mg 294mg 12%
Iron 4.33mg 3.42mg 11%
Calories 147kcal 333kcal 9%
Potassium 280mg 585mg 9%
Calcium 142mg 54mg 9%
Magnesium 54mg 82mg 7%
Saturated fat 0.825g 2.383g 7%
Vitamin B6 0.047mg 0.125mg 6%
Carbs 14.94g 31.84g 6%
Phosphorus 153mg 192mg 6%
Protein 10.62g 13.31g 5%
Selenium 2.9µg 1µg 3%
Vitamin B2 0.129mg 0.166mg 3%
Vitamin B5 0.156mg 0.292mg 3%
Vitamin C 0mg 1.6mg 2%
Zinc 1.44mg 1.5mg 1%
Vitamin B3 0.83mg 1.044mg 1%
Net carbs 14.94g 31.84g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.233mg 0.134mg 0%
Threonine 0.36mg 0.492mg 0%
Isoleucine 0.448mg 0.567mg 0%
Leucine 0.762mg 0.944mg 0%
Lysine 0.652mg 0.856mg 0%
Methionine 0.109mg 0.187mg 0%
Phenylalanine 0.436mg 0.707mg 0%
Valine 0.467mg 0.562mg 0%
Histidine 0.241mg 0.364mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 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 +94.1%
Contains more ProteinProtein +25.3%
Contains more FatsFats +204.8%
Contains more CarbsCarbs +113.1%
Contains more OtherOther +72.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 48% 34%
Saturated fat: Sat. Fat 0.825 g
Monounsaturated fat: Mono. Fat 2.153 g
Polyunsaturated fat: Poly. Fat 1.551 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 -65.4%
Contains more Mono. FatMonounsaturated fat +372.4%
Contains more Poly. FatPolyunsaturated fat +168.2%

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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. Winged beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/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.