Falafel vs Beans

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Falafel, home-prepared is higher in more vitamins & minerals

Calories (kcal)

Falafel 333
Beans 237

Protein (g)

Falafel 13.3
Beans 3.80

Carbs (g)

Falafel 31.8
Beans 55.0

Fat (g)

Falafel 17.8
Beans 0.030

Fiber (g)

Falafel —
Beans —

Quick answers

Which has more protein?

Falafel, home-prepared — 13.3g vs 3.80g per 100g.

Which has fewer calories?

Beans, adzuki, mature seeds, canned, sweetened — 237 vs 333 kcal per 100g.

Which is more nutrient-dense?

Falafel, home-prepared scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient Falafel Beans
Energy
Energy 333 kcal 237 kcal
Macronutrients
Water 34.6 g 40.6 g
Protein 13.3 g 3.80 g
Total lipid (fat) 17.8 g 0.030 g
Carbohydrate, by difference 31.8 g 55.0 g
Fats & Fatty Acids
Fatty acids, total saturated 2.38 g 0.011 g
Fatty acids, total monounsaturated 10.2 g 0.003 g
Fatty acids, total trans 0 g 0 g
Cholesterol 0 mg 0 mg
Vitamins
Vitamin C, total ascorbic acid 1.60 mg 0 mg
Thiamin (Vitamin B1) 0.146 mg 0.101 mg
Riboflavin (Vitamin B2) 0.166 mg 0.056 mg
Niacin (Vitamin B3) 1.04 mg 0.631 mg
Pantothenic acid (Vitamin B5) 0.292 mg 0.378 mg
Vitamin B-6 — Pyridoxine 0.125 mg 0.084 mg
Biotin (Vitamin B7) 93.0 ug 107 ug
Folate, total (Vitamin B9) 15.0 ug 0 ug
Vitamin B-12 — Cobalamin 0 ug 0 ug
Vitamin A, RAE 1.00 ug 0 ug
Vitamin D (D2 + D3) 0 ug 0 ug
Minerals
Calcium, Ca 54.0 mg 22.0 mg
Iron, Fe 3.42 mg 1.13 mg
Magnesium, Mg 82.0 mg 31.0 mg
Phosphorus, P 192 mg 74.0 mg
Potassium, K 585 mg 119 mg
Sodium, Na 294 mg 218 mg
Zinc, Zn 1.50 mg 1.56 mg
Copper, Cu 0.258 mg 0.265 mg
Manganese, Mn 0.691 mg 0.504 mg
Selenium, Se 1.00 ug 3.20 ug
Other Nutrients
Energy 1393 kj 992 kj
Ash 2.43 g 0.580 g
Folic acid (Vitamin B9 — synthetic) 78.0 ug 107 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 104 ug 107 ug
Retinol 0 ug 0 ug
Vitamin A, IU 13.0 IU 5.00 IU
Vitamin D (D2 + D3 — total) 0 IU 0 IU
SFA 14:0 (Myristic acid) 0.011 g —
SFA 16:0 (Palmitic acid) 1.78 g —
SFA 18:0 (Stearic acid) 0.529 g —
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.095 g —
MUFA 18:1 (Omega-9, Oleic acid family) 9.67 g 0.003 g
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0.042 g —
Fatty acids, total polyunsaturated 4.16 g 0.006 g
PUFA 18:2 (Omega-6, Linoleic acid) 0.495 g 0.006 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.111 g —
Tryptophan (EAA) 0.134 g 0.036 g
Threonine (EAA) 0.492 g 0.129 g
Isoleucine (EAA, BCAA) 0.567 g 0.151 g
Leucine (EAA, BCAA) 0.944 g 0.319 g
Lysine (EAA) 0.856 g 0.286 g
Methionine (EAA) 0.187 g 0.040 g
Cystine (conditionally essential) 0.183 g 0.035 g
Phenylalanine (EAA) 0.707 g 0.201 g
Tyrosine (conditionally essential) 0.339 g 0.113 g
Valine (EAA, BCAA) 0.562 g 0.196 g
Arginine (conditionally essential) 1.28 g 0.246 g
Histidine (EAA) 0.364 g 0.100 g
Alanine 0.573 g 0.222 g
Aspartic acid 1.53 g 0.451 g
Glutamic acid 2.34 g 0.593 g
Glycine (conditionally essential) 0.567 g 0.145 g
Proline (conditionally essential) 0.545 g 0.167 g
Serine 0.667 g 0.187 g

* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Falafel, home-prepared nutrition facts Beans, adzuki, mature seeds, canned, sweetened nutrition facts Compare other foods →

Dig deeper — biggest differences

Potassium, K +392% in Falafel, home-prepared Protein +250% in Falafel, home-prepared Iron, Fe +203% in Falafel, home-prepared Riboflavin (Vitamin B2) +196% in Falafel, home-prepared

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