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  6. Yardlong beans vs. Falafel

Yardlong beans vs. Falafel — In-Depth Nutrition Comparison

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How are yardlong beans and falafel different?

  • Yardlong beans is richer in vitamin C, while falafel is higher in iron, copper, manganese, phosphorus, folate, zinc, and magnesium.
  • Falafel covers your daily need for iron, 31% more than yardlong beans.
  • Yardlong beans contains 10 times more vitamin C than falafel. Yardlong beans contains 16.2mg of vitamin C, while falafel contains 1.6mg.
  • Yardlong beans is lower in sodium.
  • Yardlong beans has a higher glycemic index (86) than falafel (33).

Yardlong bean, cooked, boiled, drained, without salt and Falafel, home-prepared types were used in this article.

Infographic

Yardlong 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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
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 less SodiumSodium -98.6%
Contains more SeleniumSelenium +50%
Contains more MagnesiumMagnesium +95.2%
Contains more CalciumCalcium +22.7%
Contains more PotassiumPotassium +101.7%
Contains more IronIron +249%
Contains more CopperCopper +448.9%
Contains more ZincZinc +316.7%
Contains more PhosphorusPhosphorus +236.8%
Contains more ManganeseManganese +243.8%

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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 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 +912.5%
Contains more Vitamin AVitamin A +2200%
Contains more Vitamin B1Vitamin B1 +71.8%
Contains more Vitamin B2Vitamin B2 +67.7%
Contains more Vitamin B3Vitamin B3 +65.7%
Contains more Vitamin B5Vitamin B5 +472.5%
Contains more Vitamin B6Vitamin B6 +420.8%
Contains more FolateFolate +106.7%
~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 Yardlong beans Falafel DV% diff.
Iron 0.98mg 3.42mg 31%
Fats 0.1g 17.8g 27%
Polyunsaturated fat 0.042g 4.16g 27%
Monounsaturated fat 0.009g 10.171g 25%
Copper 0.047mg 0.258mg 23%
Protein 2.53g 13.31g 22%
Manganese 0.201mg 0.691mg 21%
Phosphorus 57mg 192mg 19%
Vitamin C 16.2mg 1.6mg 16%
Calories 47kcal 333kcal 14%
Sodium 4mg 294mg 13%
Folate 45µg 93µg 12%
Saturated fat 0.026g 2.383g 11%
Zinc 0.36mg 1.5mg 10%
Magnesium 42mg 82mg 10%
Potassium 290mg 585mg 9%
Carbs 9.18g 31.84g 8%
Vitamin B6 0.024mg 0.125mg 8%
Vitamin B5 0.051mg 0.292mg 5%
Vitamin B1 0.085mg 0.146mg 5%
Vitamin B2 0.099mg 0.166mg 5%
Vitamin B3 0.63mg 1.044mg 3%
Vitamin A 23µg 1µg 2%
Selenium 1.5µg 1µg 1%
Calcium 44mg 54mg 1%
Net carbs 9.18g 31.84g N/A
Tryptophan 0.029mg 0.134mg 0%
Threonine 0.094mg 0.492mg 0%
Isoleucine 0.135mg 0.567mg 0%
Leucine 0.18mg 0.944mg 0%
Lysine 0.166mg 0.856mg 0%
Methionine 0.036mg 0.187mg 0%
Phenylalanine 0.139mg 0.707mg 0%
Valine 0.146mg 0.562mg 0%
Histidine 0.082mg 0.364mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 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 +152.7%
Contains more ProteinProtein +426.1%
Contains more FatsFats +17700%
Contains more CarbsCarbs +246.8%
Contains more OtherOther +237.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 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 -98.9%
Contains more Mono. FatMonounsaturated fat +112911.1%
Contains more Poly. FatPolyunsaturated fat +9804.8%

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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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.