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  6. Falafel vs. Soybean

Falafel vs. Soybean — In-Depth Nutrition Comparison

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What are the differences between falafel and soybeans?

  • Falafel is higher in folate; however, soybeans are richer in iron, copper, selenium, vitamin B2, vitamin B6, phosphorus, and manganese.
  • Soybeans' daily need coverage for iron is 22% more.
  • Soybeans contain 294 times less sodium than falafel. Falafel contains 294mg of sodium, while soybeans contain 1mg.
  • Soybeans have a lower glycemic index (14) than falafel (33).

We used Falafel, home-prepared and Soybeans, mature cooked, boiled, without salt types in this article.

Infographic

Falafel vs Soybean 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 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
Contains more PotassiumPotassium +13.6%
Contains more ZincZinc +30.4%
Contains more CalciumCalcium +88.9%
Contains more IronIron +50.3%
Contains more CopperCopper +57.8%
Contains more PhosphorusPhosphorus +27.6%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +19.2%
Contains more SeleniumSelenium +630%
~equal in Magnesium ~86mg

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 5.7% 0% 0% 7% 39% 66% 7.5% 11% 54% 0% 48% 41%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +161.7%
Contains more Vitamin B5Vitamin B5 +63.1%
Contains more FolateFolate +72.2%
Contains more Vitamin B2Vitamin B2 +71.7%
Contains more Vitamin B6Vitamin B6 +87.2%
~equal in Vitamin C ~1.7mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.155mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Falafel Soybean DV% diff.
Fiber 6g 24%
Iron 3.42mg 5.14mg 22%
Monounsaturated fat 10.171g 1.981g 20%
Copper 0.258mg 0.407mg 17%
Vitamin K 19.2µg 16%
Fats 17.8g 8.97g 14%
Sodium 294mg 1mg 13%
Selenium 1µg 7.3µg 11%
Protein 13.31g 18.21g 10%
Folate 93µg 54µg 10%
Vitamin B2 0.166mg 0.285mg 9%
Choline 47.5mg 9%
Calories 333kcal 172kcal 8%
Carbs 31.84g 8.36g 8%
Phosphorus 192mg 245mg 8%
Vitamin B6 0.125mg 0.234mg 8%
Manganese 0.691mg 0.824mg 6%
Polyunsaturated fat 4.16g 5.064g 6%
Calcium 54mg 102mg 5%
Saturated fat 2.383g 1.297g 5%
Vitamin B3 1.044mg 0.399mg 4%
Zinc 1.5mg 1.15mg 3%
Potassium 585mg 515mg 2%
Vitamin E 0.35mg 2%
Vitamin B5 0.292mg 0.179mg 2%
Magnesium 82mg 86mg 1%
Vitamin B1 0.146mg 0.155mg 1%
Protein per 100 calories 4g 11g N/A
Calories per 10 g protein 250kcal 94kcal N/A
Weight per 100 calories 30g 58g N/A
Unsaturated / Saturated Fat ratio 6 5.4 N/A
Vitamin C 1.6mg 1.7mg 0%
Net carbs 31.84g 2.36g N/A
Sugar 3g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.134mg 0.242mg 0%
Threonine 0.492mg 0.723mg 0%
Isoleucine 0.567mg 0.807mg 0%
Leucine 0.944mg 1.355mg 0%
Lysine 0.856mg 1.108mg 0%
Methionine 0.187mg 0.224mg 0%
Phenylalanine 0.707mg 0.869mg 0%
Valine 0.562mg 0.831mg 0%
Histidine 0.364mg 0.449mg 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
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more FatsFats +98.4%
Contains more CarbsCarbs +280.9%
Contains more OtherOther +27.2%
Contains more ProteinProtein +36.8%
Contains more WaterWater +80.7%

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
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
Contains more Mono. FatMonounsaturated fat +413.4%
Contains less Sat. FatSaturated fat -45.6%
Contains more Poly. FatPolyunsaturated fat +21.7%

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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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.