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  6. Beans vs. Falafel

Beans vs. Falafel — In-Depth Nutrition Comparison

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What are the differences between beans and falafel?

  • The amount of iron, fats, protein, folate, phosphorus, magnesium, potassium, and vitamin B2 in falafel is higher than in beans.
  • Falafel's daily need coverage for iron is 39% more.
  • Beans have less saturated fat.

We used Beans, baked, canned, no salt added and Falafel, home-prepared types in this article.

Infographic

Beans vs Falafel infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Beans
Beans
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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 -99.7%
Contains more SeleniumSelenium +350%
Contains more MagnesiumMagnesium +156.3%
Contains more PotassiumPotassium +97.6%
Contains more IronIron +1079.3%
Contains more CopperCopper +25.2%
Contains more PhosphorusPhosphorus +84.6%
Contains more ManganeseManganese +∞%
~equal in Calcium ~54mg
~equal in Zinc ~1.5mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Beans
Beans
4
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 10% 0% 1.7% 3% 38% 14% 8.1% 0% 30% 0% 2% 18%
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 +93.8%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B2Vitamin B2 +176.7%
Contains more Vitamin B3Vitamin B3 +142.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +287.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.146mg
~equal in Vitamin B6 ~0.125mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Falafel DV% diff.
Iron 0.29mg 3.42mg 39%
Manganese 0.691mg 30%
Fats 0.4g 17.8g 27%
Polyunsaturated fat 0.172g 4.16g 27%
Monounsaturated fat 0.035g 10.171g 25%
Fiber 5.5g 22%
Protein 4.8g 13.31g 17%
Folate 24µg 93µg 17%
Phosphorus 104mg 192mg 13%
Sodium 1mg 294mg 13%
Magnesium 32mg 82mg 12%
Calories 105kcal 333kcal 11%
Saturated fat 0.103g 2.383g 10%
Potassium 296mg 585mg 9%
Vitamin B2 0.06mg 0.166mg 8%
Copper 0.206mg 0.258mg 6%
Selenium 4.5µg 1µg 6%
Vitamin B5 0.292mg 6%
Choline 30.8mg 6%
Carbs 20.49g 31.84g 4%
Vitamin B3 0.43mg 1.044mg 4%
Vitamin C 3.1mg 1.6mg 2%
Zinc 1.4mg 1.5mg 1%
Vitamin E 0.15mg 1%
Vitamin K 0.8µg 1%
Protein per 100 calories 4.6g 4g N/A
Calories per 10 g protein 219kcal 250kcal N/A
Weight per 100 calories 95g 30g N/A
Unsaturated / Saturated Fat ratio 2 6 N/A
Net carbs 14.99g 31.84g N/A
Calcium 50mg 54mg 0%
Sugar 7.78g N/A
Vitamin A 5µg 1µg 0%
Vitamin B1 0.15mg 0.146mg 0%
Vitamin B6 0.13mg 0.125mg 0%
Tryptophan 0.134mg 0%
Threonine 0.492mg 0%
Isoleucine 0.567mg 0%
Leucine 0.944mg 0%
Lysine 0.856mg 0%
Methionine 0.187mg 0%
Phenylalanine 0.707mg 0%
Valine 0.562mg 0%
Histidine 0.364mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
1
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 +109.7%
Contains more ProteinProtein +177.3%
Contains more FatsFats +4350%
Contains more CarbsCarbs +55.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 -95.7%
Contains more Mono. FatMonounsaturated fat +28960%
Contains more Poly. FatPolyunsaturated fat +2318.6%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.