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  6. Falafel vs. Chickpeas

Falafel vs. Chickpeas — In-Depth Nutrition Comparison

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A recap on the differences between falafel and chickpeas

  • Falafel is higher in potassium, magnesium, vitamin B2, and iron, yet chickpeas are higher in folate, manganese, and copper.
  • Chickpeas cover your daily folate needs 20% more than falafel.
  • Falafel contains 42 times more sodium than chickpeas. While falafel contains 294mg of sodium, chickpeas contain only 7mg.

Food varieties used in this article are Falafel, home-prepared and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.

Infographic

Falafel vs Chickpeas infographic
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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 34% 15% 26% 108% 117% 42% 72% 0.91% 134% 20%
Contains more MagnesiumMagnesium +70.8%
Contains more PotassiumPotassium +101%
Contains more IronIron +18.3%
Contains more PhosphorusPhosphorus +14.3%
Contains more CopperCopper +36.4%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +49.1%
Contains more SeleniumSelenium +270%
~equal in Calcium ~49mg
~equal in Zinc ~1.53mg

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 4.3% 0% 0.33% 7% 29% 15% 9.9% 17% 32% 0% 10% 129%
Contains more Vitamin CVitamin C +23.1%
Contains more Vitamin B1Vitamin B1 +25.9%
Contains more Vitamin B2Vitamin B2 +163.5%
Contains more Vitamin B3Vitamin B3 +98.5%
Contains more Vitamin B6Vitamin B6 +11.2%
Contains more FolateFolate +84.9%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~1µg
~equal in Vitamin B5 ~0.286mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Falafel Chickpeas DV% diff.
Fiber 7.6g 30%
Monounsaturated fat 10.171g 0.583g 24%
Fats 17.8g 2.59g 23%
Folate 93µg 172µg 20%
Polyunsaturated fat 4.16g 1.156g 20%
Manganese 0.691mg 1.03mg 15%
Sodium 294mg 7mg 12%
Copper 0.258mg 0.352mg 10%
Saturated fat 2.383g 0.269g 10%
Protein 13.31g 8.86g 9%
Potassium 585mg 291mg 9%
Calories 333kcal 164kcal 8%
Magnesium 82mg 48mg 8%
Vitamin B2 0.166mg 0.063mg 8%
Choline 42.8mg 8%
Iron 3.42mg 2.89mg 7%
Selenium 1µg 3.7µg 5%
Phosphorus 192mg 168mg 3%
Vitamin B1 0.146mg 0.116mg 3%
Vitamin B3 1.044mg 0.526mg 3%
Vitamin K 4µg 3%
Vitamin E 0.35mg 2%
Carbs 31.84g 27.42g 1%
Calcium 54mg 49mg 1%
Vitamin B6 0.125mg 0.139mg 1%
Protein per 100 calories 4g 5.4g N/A
Calories per 10 g protein 250kcal 185kcal N/A
Weight per 100 calories 30g 61g N/A
Unsaturated / Saturated Fat ratio 6 6.5 N/A
Vitamin C 1.6mg 1.3mg 0%
Net carbs 31.84g 19.82g N/A
Sugar 4.8g N/A
Zinc 1.5mg 1.53mg 0%
Vitamin A 1µg 1µg 0%
Vitamin B5 0.292mg 0.286mg 0%
Tryptophan 0.134mg 0.085mg 0%
Threonine 0.492mg 0.329mg 0%
Isoleucine 0.567mg 0.38mg 0%
Leucine 0.944mg 0.631mg 0%
Lysine 0.856mg 0.593mg 0%
Methionine 0.187mg 0.116mg 0%
Phenylalanine 0.707mg 0.475mg 0%
Valine 0.562mg 0.372mg 0%
Histidine 0.364mg 0.244mg 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
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
Contains more ProteinProtein +50.2%
Contains more FatsFats +587.3%
Contains more CarbsCarbs +16.1%
Contains more OtherOther +164.1%
Contains more WaterWater +73.9%

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
13% 29% 58%
Saturated fat: Sat. Fat 0.269 g
Monounsaturated fat: Mono. Fat 0.583 g
Polyunsaturated fat: Poly. Fat 1.156 g
Contains more Mono. FatMonounsaturated fat +1644.6%
Contains more Poly. FatPolyunsaturated fat +259.9%
Contains less Sat. FatSaturated fat -88.7%

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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. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/nutrients
  2. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/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.