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  6. Falafel vs. Wheat Bread

Falafel vs. Wheat Bread — In-Depth Nutrition Comparison

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Summary of differences between falafel and wheat Bread

  • Falafel has more potassium; however, wheat Bread is higher in selenium, vitamin B3, manganese, vitamin B1, vitamin B2, calcium, and iron.
  • Wheat Bread covers your daily need for selenium, 59% more than falafel.
  • Falafel has 3 times more potassium than wheat Bread. While falafel has 585mg of potassium, wheat Bread has only 223mg.
  • Wheat Bread has less saturated fat.
  • The glycemic index of wheat Bread is higher.

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

Infographic

Falafel vs Wheat Bread 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 59% 16% 52% 128% 86% 41% 82% 38% 90% 5.5%
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%
Contains more MagnesiumMagnesium +39%
Contains more PotassiumPotassium +162.3%
Contains more CopperCopper +30.3%
Contains less SodiumSodium -51.1%
Contains more CalciumCalcium +205.6%
Contains more IronIron +19.6%
Contains more ManganeseManganese +99.3%
Contains more SeleniumSelenium +3240%
~equal in Zinc ~1.47mg
~equal in Phosphorus ~188mg

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 5.3% 0.33% 0% 0% 37% 38% 20% 18% 29% 0% 0% 70% 0%
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%
Contains more Vitamin CVitamin C +700%
Contains more Vitamin AVitamin A +∞%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~86µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more FatsFats +316.9%
Contains more WaterWater +42.9%
Contains more CarbsCarbs +75.2%
Contains more OtherOther +14%
~equal in Protein ~12.96g

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 61% 25%
Saturated fat: Sat. Fat 2.383 g
Monounsaturated fat: Mono. Fat 10.171 g
Polyunsaturated fat: Poly. Fat 4.16 g
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains more Mono. FatMonounsaturated fat +898.1%
Contains more Poly. FatPolyunsaturated fat +141.9%
Contains less Sat. FatSaturated fat -58.5%

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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. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.