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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 of 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.

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.
Wheat Bread
Wheat Bread
4
:
6
Falafel
Falafel
Contains more Calcium +205.6%
Contains more Iron +19.6%
Contains more Manganese +99.3%
Contains more Selenium +3240%
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
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Falafel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Contains more Calcium +205.6%
Contains more Iron +19.6%
Contains more Manganese +99.3%
Contains more Selenium +3240%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wheat Bread
Wheat Bread
7
:
3
Falafel
Falafel
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
Wheat Bread
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%
Falafel
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
3
Falafel
Falafel
Contains more Carbs +75.2%
Contains more Other +14%
Contains more Fats +316.9%
Contains more Water +42.9%
Equal in Protein - 13.31
Wheat Bread
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
Falafel
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 Carbs +75.2%
Contains more Other +14%
Contains more Fats +316.9%
Contains more Water +42.9%
Equal in Protein - 13.31

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
1
:
2
Falafel
Falafel
Contains less Saturated Fat -58.5%
Contains more Monounsaturated Fat +898.1%
Contains more Polyunsaturated fat +141.9%
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Falafel
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Contains less Saturated Fat -58.5%
Contains more Monounsaturated Fat +898.1%
Contains more Polyunsaturated fat +141.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Bread Falafel
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wheat Bread Falafel Opinion
Net carbs 51.07g 31.84g Wheat Bread
Protein 12.96g 13.31g Falafel
Fats 4.27g 17.8g Falafel
Carbs 55.77g 31.84g Wheat Bread
Calories 313kcal 333kcal Falafel
Sugar 6.42g Falafel
Fiber 4.7g Wheat Bread
Calcium 165mg 54mg Wheat Bread
Iron 4.09mg 3.42mg Wheat 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
Manganese 1.377mg 0.691mg Wheat Bread
Selenium 33.4µg 1µg Wheat Bread
Vitamin A 0IU 13IU Falafel
Vitamin A RAE 0µg 1µg Falafel
Vitamin E 0.24mg Wheat Bread
Vitamin C 0.2mg 1.6mg Falafel
Vitamin B1 0.439mg 0.146mg Wheat Bread
Vitamin B2 0.382mg 0.166mg Wheat Bread
Vitamin B3 6.25mg 1.044mg Wheat Bread
Vitamin B5 0.456mg 0.292mg Wheat Bread
Vitamin B6 0.153mg 0.125mg Wheat Bread
Folate 86µg 93µg Falafel
Vitamin K 5.7µg Wheat 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
Saturated Fat 0.989g 2.383g Wheat Bread
Monounsaturated Fat 1.019g 10.171g Falafel
Polyunsaturated fat 1.72g 4.16g Falafel
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Falafel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
38%
Wheat Bread
18%
Falafel
Minerals Daily Need Coverage Score
89%
Wheat Bread
60%
Falafel

Comparison summary

Which food is lower in Saturated Fat?
Wheat Bread
Wheat Bread is lower in Saturated Fat (difference - 1.394g)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $3.7)
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
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 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

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.