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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
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%
Equal in Calcium - 58
Equal in Potassium - 566
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 129% 59% 83% 52% 39% 41% 86%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
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%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
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%
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%
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Starch g g
Fructose g g
Sugar g 1.45g Falafel
Fiber g 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
Vitamin A 13IU 0IU Falafel
Vitamin E mg 1.01mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K µg 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
Cholesterol 0mg 0mg
Trans Fat 0g g 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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Falafel
46
Bran
Mineral Summary Score
63
Falafel
122
Bran

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
80%
Falafel
104%
Bran
Carbohydrates
32%
Falafel
66%
Bran
Fats
82%
Falafel
32%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.