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  6. Bean raw vs. Falafel

Bean raw vs. Falafel — In-Depth Nutrition Comparison

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Significant differences between bean raw and falafel

  • The amount of folate, copper, selenium, vitamin B1, phosphorus, vitamin B6, potassium, magnesium, iron, and manganese in bean raw is higher than in falafel.
  • Bean raw covers your daily folate needs 108% more than falafel.
  • Falafel has 28 times less selenium than bean raw. Bean raw has 27.9µg of selenium, while falafel has 1µg.

Specific food types used in this comparison are Beans, pinto, mature seeds, raw and Falafel, home-prepared.

Infographic

Bean 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
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 +114.6%
Contains more CalciumCalcium +109.3%
Contains more PotassiumPotassium +138.1%
Contains more IronIron +48.2%
Contains more CopperCopper +246.1%
Contains more ZincZinc +52%
Contains more PhosphorusPhosphorus +114.1%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +66.1%
Contains more SeleniumSelenium +2690%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.3% 0% 0.33% 0% 37% 38% 20% 18% 29% 0% 0% 70%
Contains more Vitamin CVitamin C +293.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +388.4%
Contains more Vitamin B2Vitamin B2 +27.7%
Contains more Vitamin B3Vitamin B3 +12.5%
Contains more Vitamin B5Vitamin B5 +168.8%
Contains more Vitamin B6Vitamin B6 +279.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +464.5%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Falafel DV% diff.
Folate 525µg 93µg 108%
Copper 0.893mg 0.258mg 71%
Fiber 15.5g 62%
Selenium 27.9µg 1µg 49%
Vitamin B1 0.713mg 0.146mg 47%
Phosphorus 411mg 192mg 31%
Vitamin B6 0.474mg 0.125mg 27%
Fats 1.23g 17.8g 25%
Monounsaturated fat 0.229g 10.171g 25%
Polyunsaturated fat 0.407g 4.16g 25%
Potassium 1393mg 585mg 24%
Magnesium 176mg 82mg 22%
Iron 5.07mg 3.42mg 21%
Manganese 1.148mg 0.691mg 20%
Protein 21.42g 13.31g 16%
Starch 34.17g 14%
Sodium 12mg 294mg 12%
Choline 66.2mg 12%
Carbs 62.55g 31.84g 10%
Vitamin B5 0.785mg 0.292mg 10%
Saturated fat 0.235g 2.383g 10%
Zinc 2.28mg 1.5mg 7%
Calcium 113mg 54mg 6%
Vitamin C 6.3mg 1.6mg 5%
Vitamin K 5.6µg 5%
Vitamin B2 0.212mg 0.166mg 4%
Calories 347kcal 333kcal 1%
Vitamin E 0.21mg 1%
Vitamin B3 1.174mg 1.044mg 1%
Protein per 100 calories 6.2g 4g N/A
Calories per 10 g protein 162kcal 250kcal N/A
Weight per 100 calories 29g 30g N/A
Unsaturated / Saturated Fat ratio 2.7 6 N/A
Net carbs 47.05g 31.84g N/A
Sugar 2.11g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.237mg 0.134mg 0%
Threonine 0.81mg 0.492mg 0%
Isoleucine 0.871mg 0.567mg 0%
Leucine 1.558mg 0.944mg 0%
Lysine 1.356mg 0.856mg 0%
Methionine 0.259mg 0.187mg 0%
Phenylalanine 1.095mg 0.707mg 0%
Valine 0.998mg 0.562mg 0%
Histidine 0.556mg 0.364mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 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 +60.9%
Contains more CarbsCarbs +96.5%
Contains more OtherOther +42.8%
Contains more FatsFats +1347.2%
Contains more WaterWater +205.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 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 -90.1%
Contains more Mono. FatMonounsaturated fat +4341.5%
Contains more Poly. FatPolyunsaturated fat +922.1%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.