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  6. Wheat Bread vs. Falafel

Wheat Bread vs. Falafel — In-Depth Nutrition Comparison

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Summary of differences between wheat Bread and falafel

  • Wheat Bread has more selenium, vitamin B3, manganese, vitamin B1, vitamin B2, calcium, and iron; however, falafel is higher in potassium.
  • Wheat Bread covers your daily need for selenium, 59% more than falafel.
  • Wheat Bread has 6 times more vitamin B3 than falafel. While wheat Bread has 6.25mg of vitamin B3, falafel has only 1.044mg.
  • Falafel has less sodium.
  • The glycemic index of wheat Bread is higher.

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

Infographic

Wheat 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" 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
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 +205.6%
Contains more IronIron +19.6%
Contains more ManganeseManganese +99.3%
Contains more SeleniumSelenium +3240%
Contains more MagnesiumMagnesium +39%
Contains more PotassiumPotassium +162.3%
Contains more CopperCopper +30.3%
Contains less SodiumSodium -51.1%
~equal in Zinc ~1.5mg
~equal in Phosphorus ~192mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 5.3% 0.33% 0% 0% 37% 38% 20% 18% 29% 0% 0% 70% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +200.7%
Contains more Vitamin B2Vitamin B2 +130.1%
Contains more Vitamin B3Vitamin B3 +498.7%
Contains more Vitamin B5Vitamin B5 +56.2%
Contains more Vitamin B6Vitamin B6 +22.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +700%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~93µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Falafel DV% diff.
Selenium 33.4µg 1µg 59%
Vitamin B3 6.25mg 1.044mg 33%
Manganese 1.377mg 0.691mg 30%
Vitamin B1 0.439mg 0.146mg 24%
Monounsaturated fat 1.019g 10.171g 23%
Fats 4.27g 17.8g 21%
Fiber 4.7g 19%
Vitamin B2 0.382mg 0.166mg 17%
Polyunsaturated fat 1.72g 4.16g 16%
Sodium 601mg 294mg 13%
Calcium 165mg 54mg 11%
Potassium 223mg 585mg 11%
Carbs 55.77g 31.84g 8%
Iron 4.09mg 3.42mg 8%
Copper 0.198mg 0.258mg 7%
Saturated fat 0.989g 2.383g 6%
Vitamin K 5.7µg 5%
Magnesium 59mg 82mg 5%
Choline 22.1mg 4%
Vitamin B5 0.456mg 0.292mg 3%
Folate 86µg 93µg 2%
Vitamin E 0.24mg 2%
Vitamin B6 0.153mg 0.125mg 2%
Vitamin C 0.2mg 1.6mg 2%
Calories 313kcal 333kcal 1%
Protein 12.96g 13.31g 1%
Phosphorus 188mg 192mg 1%
Net carbs 51.07g 31.84g N/A
Sugar 6.42g N/A
Zinc 1.47mg 1.5mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.092mg 0.134mg 0%
Threonine 0.299mg 0.492mg 0%
Isoleucine 0.258mg 0.567mg 0%
Leucine 0.461mg 0.944mg 0%
Lysine 0.215mg 0.856mg 0%
Methionine 0.105mg 0.187mg 0%
Phenylalanine 0.315mg 0.707mg 0%
Valine 0.31mg 0.562mg 0%
Histidine 0.15mg 0.364mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 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 CarbsCarbs +75.2%
Contains more OtherOther +14%
Contains more FatsFats +316.9%
Contains more WaterWater +42.9%
~equal in Protein ~13.31g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 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 -58.5%
Contains more Mono. FatMonounsaturated fat +898.1%
Contains more Poly. FatPolyunsaturated fat +141.9%

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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. Wheat 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.