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  6. Falafel vs. Bran raw

Falafel vs. Bran raw — In-Depth Nutrition Comparison

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Differences between falafel and bran raw

  • Falafel contains less manganese, vitamin B1, selenium, phosphorus, magnesium, iron, vitamin B5, copper, and zinc than bran raw.
  • Bran raw's daily need coverage for manganese is 215% higher.
  • Bran raw contains 74 times less sodium than falafel. Falafel contains 294mg of sodium, while bran raw contains 4mg.
  • Falafel has a lower glycemic index. The glycemic index of falafel is 33, while the glycemic index of bran raw is 56.

The food types used in this comparison are Falafel, home-prepared and Oat bran, raw.

Infographic

Falafel vs Bran raw 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" 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more MagnesiumMagnesium +186.6%
Contains more IronIron +58.2%
Contains more CopperCopper +56.2%
Contains more ZincZinc +107.3%
Contains more PhosphorusPhosphorus +282.3%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +714.8%
Contains more SeleniumSelenium +4420%
~equal in Calcium ~58mg
~equal in Potassium ~566mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.3% 0% 0.33% 0% 37% 38% 20% 18% 29% 0% 0% 70%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +11.8%
Contains more FolateFolate +78.8%
Contains more Vitamin B1Vitamin B1 +701.4%
Contains more Vitamin B2Vitamin B2 +32.5%
Contains more Vitamin B5Vitamin B5 +411.6%
Contains more Vitamin B6Vitamin B6 +32%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Falafel Bran raw DV% diff.
Manganese 0.691mg 5.63mg 215%
Vitamin B1 0.146mg 1.17mg 85%
Selenium 1µg 45.2µg 80%
Phosphorus 192mg 734mg 77%
Fiber 15.4g 62%
Magnesium 82mg 235mg 36%
Iron 3.42mg 5.41mg 25%
Vitamin B5 0.292mg 1.494mg 24%
Monounsaturated fat 10.171g 2.376g 19%
Fats 17.8g 7.03g 17%
Copper 0.258mg 0.403mg 16%
Zinc 1.5mg 3.11mg 15%
Sodium 294mg 4mg 13%
Carbs 31.84g 66.22g 11%
Folate 93µg 52µg 10%
Polyunsaturated fat 4.16g 2.766g 9%
Protein 13.31g 17.3g 8%
Vitamin E 1.01mg 7%
Choline 32.2mg 6%
Saturated fat 2.383g 1.328g 5%
Calories 333kcal 246kcal 4%
Vitamin B2 0.166mg 0.22mg 4%
Vitamin B6 0.125mg 0.165mg 3%
Vitamin K 3.2µg 3%
Vitamin C 1.6mg 0mg 2%
Potassium 585mg 566mg 1%
Vitamin B3 1.044mg 0.934mg 1%
Protein per 100 calories 4g 7g N/A
Calories per 10 g protein 250kcal 142kcal N/A
Weight per 100 calories 30g 41g N/A
Unsaturated / Saturated Fat ratio 6 3.9 N/A
Net carbs 31.84g 50.82g N/A
Calcium 54mg 58mg 0%
Sugar 1.45g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.134mg 0.335mg 0%
Threonine 0.492mg 0.502mg 0%
Isoleucine 0.567mg 0.668mg 0%
Leucine 0.944mg 1.374mg 0%
Lysine 0.856mg 0.76mg 0%
Methionine 0.187mg 0.335mg 0%
Phenylalanine 0.707mg 0.908mg 0%
Valine 0.562mg 0.964mg 0%
Histidine 0.364mg 0.41mg 0%

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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more FatsFats +153.2%
Contains more WaterWater +428.5%
Contains more ProteinProtein +30%
Contains more CarbsCarbs +108%
Contains more OtherOther +19.3%

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains more Mono. FatMonounsaturated fat +328.1%
Contains more Poly. FatPolyunsaturated fat +50.4%
Contains less Sat. FatSaturated fat -44.3%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.