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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
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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 Iron +19.6%
Contains more Calcium +205.6%
Contains more Potassium +162.3%
Contains more Magnesium +39%
Contains more Copper +30.3%
Contains less Sodium -51.1%
Equal in Zinc - 1.5
Equal in Phosphorus - 192
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 154% 50% 20% 43% 66% 41% 81% 79%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 129% 17% 52% 59% 86% 41% 83% 39%
Contains more Iron +19.6%
Contains more Calcium +205.6%
Contains more Potassium +162.3%
Contains more Magnesium +39%
Contains more Copper +30.3%
Contains less Sodium -51.1%
Equal in Zinc - 1.5
Equal in Phosphorus - 192

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 C +700%
Contains more Vitamin A +∞%
Equal in Folate - 93
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 0% 5% 0% 110% 89% 118% 28% 36% 0% 15% 65%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 1% 0% 0% 37% 39% 20% 18% 29% 0% 0% 70%
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 C +700%
Contains more Vitamin A +∞%
Equal in Folate - 93

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.