Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Beans
  5. Compare
  6. Beans vs. Falafel

Beans vs. Falafel — In-Depth Nutrition Comparison

Compare

What are the differences between beans and falafel?

  • Beans are higher in selenium; however, falafel is richer in iron, folate, phosphorus, magnesium, potassium, vitamin B2, and copper.
  • Falafel's daily need coverage for iron is 39% more.
  • Falafel contains 5 times less selenium than beans. Beans contain 4.5µg of selenium, while falafel contains 1µg.
  • 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
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.
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%
~equal in Calcium ~54mg
~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.
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 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%
Contains more OtherOther +42.1%

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%

People also compare

Beans
Beans vs Kidney beans raw
Kidney beans raw
Beans
Beans vs Bean raw
Bean raw
Beans
Beans vs Cranberry bean raw
Cranberry bean raw
Falafel
Falafel vs Chickpea raw
Chickpea raw
Falafel
Falafel vs Pita
Pita
Falafel
Falafel vs Hummus
Hummus

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.