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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 of 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.

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.
Falafel
Falafel
6
:
4
Wheat Bread
Wheat Bread
Contains more Magnesium +39%
Contains more Potassium +162.3%
Contains less Sodium -51.1%
Contains more Copper +30.3%
Contains more Calcium +205.6%
Contains more Iron +19.6%
Contains more Manganese +99.3%
Contains more Selenium +3240%
Equal in Phosphorus - 188
Equal in Zinc - 1.47
Falafel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Contains more Magnesium +39%
Contains more Potassium +162.3%
Contains less Sodium -51.1%
Contains more Copper +30.3%
Contains more Calcium +205.6%
Contains more Iron +19.6%
Contains more Manganese +99.3%
Contains more Selenium +3240%
Equal in Phosphorus - 188
Equal in Zinc - 1.47

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.
Falafel
Falafel
3
:
7
Wheat Bread
Wheat Bread
Contains more Vitamin A +∞%
Contains more Vitamin C +700%
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%
Equal in Folate - 86
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%
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +700%
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%
Equal in Folate - 86

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Falafel
Falafel
3
:
2
Wheat Bread
Wheat Bread
Contains more Fats +316.9%
Contains more Water +42.9%
Contains more Carbs +75.2%
Contains more Other +14%
Equal in Protein - 12.96
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
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
Contains more Fats +316.9%
Contains more Water +42.9%
Contains more Carbs +75.2%
Contains more Other +14%
Equal in Protein - 12.96

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Falafel Wheat Bread
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 Falafel Wheat Bread Opinion
Net carbs 31.84g 51.07g Wheat Bread
Protein 13.31g 12.96g Falafel
Fats 17.8g 4.27g Falafel
Carbs 31.84g 55.77g Wheat Bread
Calories 333kcal 313kcal Falafel
Sugar 6.42g Falafel
Fiber 4.7g Wheat Bread
Calcium 54mg 165mg Wheat Bread
Iron 3.42mg 4.09mg Wheat Bread
Magnesium 82mg 59mg Falafel
Phosphorus 192mg 188mg Falafel
Potassium 585mg 223mg Falafel
Sodium 294mg 601mg Falafel
Zinc 1.5mg 1.47mg Falafel
Copper 0.258mg 0.198mg Falafel
Manganese 0.691mg 1.377mg Wheat Bread
Selenium 1µg 33.4µg Wheat Bread
Vitamin A 13IU 0IU Falafel
Vitamin A RAE 1µg 0µg Falafel
Vitamin E 0.24mg Wheat Bread
Vitamin C 1.6mg 0.2mg Falafel
Vitamin B1 0.146mg 0.439mg Wheat Bread
Vitamin B2 0.166mg 0.382mg Wheat Bread
Vitamin B3 1.044mg 6.25mg Wheat Bread
Vitamin B5 0.292mg 0.456mg Wheat Bread
Vitamin B6 0.125mg 0.153mg Wheat Bread
Folate 93µg 86µg Falafel
Vitamin K 5.7µg Wheat Bread
Tryptophan 0.134mg 0.092mg Falafel
Threonine 0.492mg 0.299mg Falafel
Isoleucine 0.567mg 0.258mg Falafel
Leucine 0.944mg 0.461mg Falafel
Lysine 0.856mg 0.215mg Falafel
Methionine 0.187mg 0.105mg Falafel
Phenylalanine 0.707mg 0.315mg Falafel
Valine 0.562mg 0.31mg Falafel
Histidine 0.364mg 0.15mg Falafel
Saturated Fat 2.383g 0.989g Wheat Bread
Monounsaturated Fat 10.171g 1.019g Falafel
Polyunsaturated fat 4.16g 1.72g Falafel
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Wheat Bread
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
18%
Falafel
38%
Wheat Bread
Minerals Daily Need Coverage Score
60%
Falafel
89%
Wheat Bread

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. 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.