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Soybean vs. Falafel — In-Depth Nutrition Comparison

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What are the differences between soybeans and falafel?

  • Soybeans are higher in iron, copper, selenium, vitamin B2, vitamin B6, phosphorus, and manganese; however, falafel is richer in folate.
  • Soybeans' daily need coverage for iron is 22% more.
  • Falafel contains 7 times less selenium than soybeans. Soybeans contain 7.3µg of selenium, while falafel contains 1µg.
  • Soybeans have less saturated fat.
  • Soybeans have a lower glycemic index (14) than falafel (33).

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

Infographic

Soybean 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.
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%
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 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%
Contains more PotassiumPotassium +13.6%
Contains more ZincZinc +30.4%
~equal in Magnesium ~82mg

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 5.7% 0% 0% 7% 39% 66% 7.5% 11% 54% 0% 48% 41%
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 EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +71.7%
Contains more Vitamin B6Vitamin B6 +87.2%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +161.7%
Contains more Vitamin B5Vitamin B5 +63.1%
Contains more FolateFolate +72.2%
~equal in Vitamin C ~1.6mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.146mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ProteinProtein +36.8%
Contains more WaterWater +80.7%
Contains more FatsFats +98.4%
Contains more CarbsCarbs +280.9%
Contains more OtherOther +27.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 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 -45.6%
Contains more Poly. FatPolyunsaturated fat +21.7%
Contains more Mono. FatMonounsaturated fat +413.4%

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