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  6. Falafel vs. Bran

Falafel vs. Bran — In-Depth Nutrition Comparison

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Differences between Falafel and Bran

  • Falafel contains less Manganese, Vitamin B1, Selenium, Phosphorus, Magnesium, Iron, Vitamin B5, Copper, and Zinc than Bran.
  • Bran's daily need coverage for Manganese is 215% higher.
  • Bran contains 74 times less Sodium than Falafel. Falafel contains 294mg of Sodium, while Bran contains 4mg.

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

Infographic

Falafel vs Bran 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
1
:
9
Bran
Bran
Contains more Iron +58.2%
Contains more Magnesium +186.6%
Contains more Phosphorus +282.3%
Contains less Sodium -98.6%
Contains more Zinc +107.3%
Contains more Copper +56.2%
Contains more Manganese +714.8%
Contains more Selenium +4420%
Equal in Calcium - 58
Equal in Potassium - 566
Falafel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Contains more Iron +58.2%
Contains more Magnesium +186.6%
Contains more Phosphorus +282.3%
Contains less Sodium -98.6%
Contains more Zinc +107.3%
Contains more Copper +56.2%
Contains more Manganese +714.8%
Contains more Selenium +4420%
Equal in Calcium - 58
Equal in Potassium - 566

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
4
:
6
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +11.8%
Contains more Folate +78.8%
Contains more Vitamin B1 +701.4%
Contains more Vitamin B2 +32.5%
Contains more Vitamin B5 +411.6%
Contains more Vitamin B6 +32%
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%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +11.8%
Contains more Folate +78.8%
Contains more Vitamin B1 +701.4%
Contains more Vitamin B2 +32.5%
Contains more Vitamin B5 +411.6%
Contains more Vitamin B6 +32%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Falafel
Falafel
2
:
3
Bran
Bran
Contains more Fats +153.2%
Contains more Water +428.5%
Contains more Protein +30%
Contains more Carbs +108%
Contains more Other +19.3%
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
Bran
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 Fats +153.2%
Contains more Water +428.5%
Contains more Protein +30%
Contains more Carbs +108%
Contains more Other +19.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Falafel
Falafel
2
:
1
Bran
Bran
Contains more Monounsaturated Fat +328.1%
Contains more Polyunsaturated fat +50.4%
Contains less Saturated Fat -44.3%
Falafel
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Bran
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains more Monounsaturated Fat +328.1%
Contains more Polyunsaturated fat +50.4%
Contains less Saturated Fat -44.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Falafel Bran Opinion
Net carbs 31.84g 50.82g Bran
Protein 13.31g 17.3g Bran
Fats 17.8g 7.03g Falafel
Carbs 31.84g 66.22g Bran
Calories 333kcal 246kcal Falafel
Sugar 1.45g Falafel
Fiber 15.4g Bran
Calcium 54mg 58mg Bran
Iron 3.42mg 5.41mg Bran
Magnesium 82mg 235mg Bran
Phosphorus 192mg 734mg Bran
Potassium 585mg 566mg Falafel
Sodium 294mg 4mg Bran
Zinc 1.5mg 3.11mg Bran
Copper 0.258mg 0.403mg Bran
Manganese 0.691mg 5.63mg Bran
Selenium 1µg 45.2µg Bran
Vitamin A 13IU 0IU Falafel
Vitamin A RAE 1µg 0µg Falafel
Vitamin E 1.01mg Bran
Vitamin C 1.6mg 0mg Falafel
Vitamin B1 0.146mg 1.17mg Bran
Vitamin B2 0.166mg 0.22mg Bran
Vitamin B3 1.044mg 0.934mg Falafel
Vitamin B5 0.292mg 1.494mg Bran
Vitamin B6 0.125mg 0.165mg Bran
Folate 93µg 52µg Falafel
Vitamin K 3.2µg Bran
Tryptophan 0.134mg 0.335mg Bran
Threonine 0.492mg 0.502mg Bran
Isoleucine 0.567mg 0.668mg Bran
Leucine 0.944mg 1.374mg Bran
Lysine 0.856mg 0.76mg Falafel
Methionine 0.187mg 0.335mg Bran
Phenylalanine 0.707mg 0.908mg Bran
Valine 0.562mg 0.964mg Bran
Histidine 0.364mg 0.41mg Bran
Saturated Fat 2.383g 1.328g Bran
Monounsaturated Fat 10.171g 2.376g Falafel
Polyunsaturated fat 4.16g 2.766g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Bran
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
46%
Bran
Minerals Daily Need Coverage Score
60%
Falafel
195%
Bran

Comparison summary

Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 1.45g)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 23)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 290mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 1.055g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $4)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Bran - 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.