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Bread vs Falafel - In-Depth Nutrition Comparison

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Summary of differences between Bread and Falafel

  • Bread has more Selenium, Vitamin B3, Manganese, Vitamin B1, Vitamin B2, Calcium, and Iron, however Falafel is higher in Potassium.
  • Bread covers your daily need of Selenium 59% more than Falafel.
  • Bread has 6 times more Vitamin B3 than Falafel. While Bread has 6.25mg of Vitamin B3, Falafel has only 1.044mg.
  • Falafel has less Sodium.

These are the specific foods used in this comparison Bread, wheat, toasted and Falafel, home-prepared.

Infographic

Bread 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bread
2
:
Contains more Calcium +205.6%
Contains more Iron +19.6%
Contains more Magnesium +39%
Contains more Potassium +162.3%
Contains less Sodium -51.1%
Contains more Copper +30.3%
Equal in Phosphorus - 192
Equal in Zinc - 1.5
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 129% 59% 83% 52% 39% 41% 86%
Contains more Calcium +205.6%
Contains more Iron +19.6%
Contains more Magnesium +39%
Contains more Potassium +162.3%
Contains less Sodium -51.1%
Contains more Copper +30.3%
Equal in Phosphorus - 192
Equal in Zinc - 1.5

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bread
7
:
Contains more Vitamin B1 +200.7%
Contains more Vitamin B2 +130.1%
Contains more Vitamin B3 +498.7%
Contains more Vitamin B5 +56.2%
Contains more Vitamin B6 +22.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +700%
Equal in Folate - 93
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 6% 37% 39% 20% 18% 29% 70% 0% 0%
Contains more Vitamin B1 +200.7%
Contains more Vitamin B2 +130.1%
Contains more Vitamin B3 +498.7%
Contains more Vitamin B5 +56.2%
Contains more Vitamin B6 +22.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +700%
Equal in Folate - 93

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bread Falafel
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bread Falafel Opinion
Net carbs 51.07g 31.84g Bread
Protein 12.96g 13.31g Falafel
Fats 4.27g 17.8g Falafel
Carbs 55.77g 31.84g Bread
Calories 313kcal 333kcal Falafel
Starch g g
Fructose g g
Sugar 6.42g g Falafel
Fiber 4.7g g Bread
Calcium 165mg 54mg Bread
Iron 4.09mg 3.42mg Bread
Magnesium 59mg 82mg Falafel
Phosphorus 188mg 192mg Falafel
Potassium 223mg 585mg Falafel
Sodium 601mg 294mg Falafel
Zinc 1.47mg 1.5mg Falafel
Copper 0.198mg 0.258mg Falafel
Vitamin A 0IU 13IU Falafel
Vitamin E 0.24mg mg Bread
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 1.6mg Falafel
Vitamin B1 0.439mg 0.146mg Bread
Vitamin B2 0.382mg 0.166mg Bread
Vitamin B3 6.25mg 1.044mg Bread
Vitamin B5 0.456mg 0.292mg Bread
Vitamin B6 0.153mg 0.125mg Bread
Folate 86µg 93µg Falafel
Vitamin B12 0µg 0µg
Vitamin K 5.7µg µg Bread
Tryptophan 0.092mg 0.134mg Falafel
Threonine 0.299mg 0.492mg Falafel
Isoleucine 0.258mg 0.567mg Falafel
Leucine 0.461mg 0.944mg Falafel
Lysine 0.215mg 0.856mg Falafel
Methionine 0.105mg 0.187mg Falafel
Phenylalanine 0.315mg 0.707mg Falafel
Valine 0.31mg 0.562mg Falafel
Histidine 0.15mg 0.364mg Falafel
Cholesterol 0mg 0mg
Trans Fat g 0g Bread
Saturated Fat 0.989g 2.383g Bread
Monounsaturated Fat 1.019g 10.171g Falafel
Polyunsaturated fat 1.72g 4.16g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bread Falafel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
38
Bread
18
Falafel
Mineral Summary Score
66
Bread
63
Falafel

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
78%
Bread
80%
Falafel
Carbohydrates
56%
Bread
32%
Falafel
Fats
20%
Bread
82%
Falafel

Comparison summary

Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Falafel
Falafel contains less Sodium (difference - 307mg)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 27)
Which food is lower in Saturated Fat?
Bread
Bread is lower in Saturated Fat (difference - 1.394g)
Which food is cheaper?
Bread
Bread is cheaper (difference - $3.7)
Which food is richer in vitamins?
Bread
Bread is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.