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  6. Winged bean vs. Falafel

Winged bean vs. Falafel — In-Depth Nutrition Comparison

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What are the differences between Winged bean and Falafel?

  • Winged bean is higher in Copper, and Vitamin B1, however, Falafel is richer in Phosphorus, Folate, Iron, Magnesium, and Manganese.
  • Winged bean's daily need coverage for Copper is 125% more.
  • Falafel contains 3 times less Vitamin B1 than Winged bean. Winged bean contains 0.379mg of Vitamin B1, while Falafel contains 0.146mg.
  • Winged bean has less Sodium.

We used Winged bean tuber, raw and Falafel, home-prepared types in this article.

Infographic

Winged bean 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.
Winged bean
Winged bean
3
:
7
Falafel
Falafel
Contains less Sodium -88.1%
Contains more Copper +437.2%
Contains more Calcium +80%
Contains more Iron +71%
Contains more Magnesium +241.7%
Contains more Phosphorus +326.7%
Contains more Manganese +29.9%
Contains more Selenium +42.9%
Equal in Potassium - 585
Equal in Zinc - 1.5
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Falafel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Contains less Sodium -88.1%
Contains more Copper +437.2%
Contains more Calcium +80%
Contains more Iron +71%
Contains more Magnesium +241.7%
Contains more Phosphorus +326.7%
Contains more Manganese +29.9%
Contains more Selenium +42.9%
Equal in Potassium - 585
Equal in Zinc - 1.5

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.
Winged bean
Winged bean
2
:
6
Falafel
Falafel
Contains more Vitamin B1 +159.6%
Contains more Vitamin B3 +57.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +11.4%
Contains more Vitamin B5 +151.7%
Contains more Vitamin B6 +66.7%
Contains more Folate +389.5%
Winged bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Falafel
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 B1 +159.6%
Contains more Vitamin B3 +57.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +11.4%
Contains more Vitamin B5 +151.7%
Contains more Vitamin B6 +66.7%
Contains more Folate +389.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged bean
Winged bean
1
:
4
Falafel
Falafel
Contains more Water +65.8%
Contains more Protein +14.7%
Contains more Fats +1877.8%
Contains more Carbs +13.3%
Contains more Other +21.5%
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Falafel
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 Water +65.8%
Contains more Protein +14.7%
Contains more Fats +1877.8%
Contains more Carbs +13.3%
Contains more Other +21.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged bean
Winged bean
1
:
2
Falafel
Falafel
Contains less Saturated Fat -90.7%
Contains more Monounsaturated Fat +4246.6%
Contains more Polyunsaturated fat +2290.8%
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Falafel
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Contains less Saturated Fat -90.7%
Contains more Monounsaturated Fat +4246.6%
Contains more Polyunsaturated fat +2290.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winged bean Falafel
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Winged bean Falafel Opinion
Net carbs 28.1g 31.84g Falafel
Protein 11.6g 13.31g Falafel
Fats 0.9g 17.8g Falafel
Carbs 28.1g 31.84g Falafel
Calories 148kcal 333kcal Falafel
Calcium 30mg 54mg Falafel
Iron 2mg 3.42mg Falafel
Magnesium 24mg 82mg Falafel
Phosphorus 45mg 192mg Falafel
Potassium 586mg 585mg Winged bean
Sodium 35mg 294mg Winged bean
Zinc 1.39mg 1.5mg Falafel
Copper 1.386mg 0.258mg Winged bean
Manganese 0.532mg 0.691mg Falafel
Selenium 0.7µg 1µg Falafel
Vitamin A 0IU 13IU Falafel
Vitamin A RAE 0µg 1µg Falafel
Vitamin C 0mg 1.6mg Falafel
Vitamin B1 0.379mg 0.146mg Winged bean
Vitamin B2 0.149mg 0.166mg Falafel
Vitamin B3 1.64mg 1.044mg Winged bean
Vitamin B5 0.116mg 0.292mg Falafel
Vitamin B6 0.075mg 0.125mg Falafel
Folate 19µg 93µg Falafel
Tryptophan 0.252mg 0.134mg Winged bean
Threonine 0.451mg 0.492mg Falafel
Isoleucine 0.425mg 0.567mg Falafel
Leucine 0.64mg 0.944mg Falafel
Lysine 0.592mg 0.856mg Falafel
Methionine 0.143mg 0.187mg Falafel
Phenylalanine 0.451mg 0.707mg Falafel
Valine 0.599mg 0.562mg Winged bean
Histidine 0.241mg 0.364mg Falafel
Saturated Fat 0.222g 2.383g Winged bean
Monounsaturated Fat 0.234g 10.171g Falafel
Polyunsaturated fat 0.174g 4.16g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Falafel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Winged bean
18%
Falafel
Minerals Daily Need Coverage Score
75%
Winged bean
60%
Falafel

Comparison summary

Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 259mg)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 2.161g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 1)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $3.5)
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 Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.