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  6. Falafel vs. Bean raw

Falafel vs. Bean raw — In-Depth Nutrition Comparison

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Significant differences between falafel and bean raw

  • 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.

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

Infographic

Falafel vs Bean raw 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 59% 16% 52% 128% 86% 41% 82% 38% 90% 5.5%
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%
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 5.3% 0% 0.33% 0% 37% 38% 20% 18% 29% 0% 0% 70%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin CVitamin C +293.8%
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 FolateFolate +464.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 61% 25%
Saturated fat: Sat. Fat 2.383 g
Monounsaturated fat: Mono. Fat 10.171 g
Polyunsaturated fat: Poly. Fat 4.16 g
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +4341.5%
Contains more Poly. FatPolyunsaturated fat +922.1%
Contains less Sat. FatSaturated fat -90.1%

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. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.