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Falafel vs. Bran — In-Depth Nutrition Comparison

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Important differences between Falafel and Bran

  • Falafel has more Iron, Folate, Copper, Potassium, Phosphorus, and Vitamin B2, however, Bran has more Selenium, and Manganese.
  • Falafel's daily need coverage for Iron is 32% more.
  • Falafel has 294 times more Sodium than Bran. Falafel has 294mg of Sodium, while Bran has 1mg.

The food varieties used in the comparison are Falafel, home-prepared and Oat bran, cooked.

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.
:
3
Bran
Contains more Calcium +440%
Contains more Iron +288.6%
Contains more Magnesium +105%
Contains more Phosphorus +61.3%
Contains more Potassium +535.9%
Contains more Zinc +183%
Contains more Copper +290.9%
Contains less Sodium -99.7%
Contains more Manganese +39.5%
Contains more Selenium +670%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +440%
Contains more Iron +288.6%
Contains more Magnesium +105%
Contains more Phosphorus +61.3%
Contains more Potassium +535.9%
Contains more Zinc +183%
Contains more Copper +290.9%
Contains less Sodium -99.7%
Contains more Manganese +39.5%
Contains more Selenium +670%

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.
:
1
Bran
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +388.2%
Contains more Vitamin B3 +625%
Contains more Vitamin B5 +34.6%
Contains more Vitamin B6 +400%
Contains more Folate +1450%
Equal in Vitamin B1 - 0.16
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% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +388.2%
Contains more Vitamin B3 +625%
Contains more Vitamin B5 +34.6%
Contains more Vitamin B6 +400%
Contains more Folate +1450%
Equal in Vitamin B1 - 0.16

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Bran
Contains more Protein +314.6%
Contains more Fats +1969.8%
Contains more Carbs +178.3%
Contains more Other +395.9%
Contains more Water +142.6%
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
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +314.6%
Contains more Fats +1969.8%
Contains more Carbs +178.3%
Contains more Other +395.9%
Contains more Water +142.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Bran
Contains more Monounsaturated Fat +3395.2%
Contains more Polyunsaturated fat +1127.1%
Contains less Saturated Fat -93.2%
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Monounsaturated Fat +3395.2%
Contains more Polyunsaturated fat +1127.1%
Contains less Saturated Fat -93.2%

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
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Falafel Bran Opinion
Net carbs 31.84g 8.84g Falafel
Protein 13.31g 3.21g Falafel
Fats 17.8g 0.86g Falafel
Carbs 31.84g 11.44g Falafel
Calories 333kcal 40kcal Falafel
Fiber 2.6g Bran
Calcium 54mg 10mg Falafel
Iron 3.42mg 0.88mg Falafel
Magnesium 82mg 40mg Falafel
Phosphorus 192mg 119mg Falafel
Potassium 585mg 92mg Falafel
Sodium 294mg 1mg Bran
Zinc 1.5mg 0.53mg Falafel
Copper 0.258mg 0.066mg Falafel
Manganese 0.691mg 0.964mg Bran
Selenium 1µg 7.7µg Bran
Vitamin A 13IU 0IU Falafel
Vitamin A RAE 1µg 0µg Falafel
Vitamin C 1.6mg 0mg Falafel
Vitamin B1 0.146mg 0.16mg Bran
Vitamin B2 0.166mg 0.034mg Falafel
Vitamin B3 1.044mg 0.144mg Falafel
Vitamin B5 0.292mg 0.217mg Falafel
Vitamin B6 0.125mg 0.025mg Falafel
Folate 93µg 6µg Falafel
Tryptophan 0.134mg 0.057mg Falafel
Threonine 0.492mg 0.086mg Falafel
Isoleucine 0.567mg 0.114mg Falafel
Leucine 0.944mg 0.235mg Falafel
Lysine 0.856mg 0.13mg Falafel
Methionine 0.187mg 0.057mg Falafel
Phenylalanine 0.707mg 0.155mg Falafel
Valine 0.562mg 0.165mg Falafel
Histidine 0.364mg 0.07mg Falafel
Saturated Fat 2.383g 0.163g Bran
Monounsaturated Fat 10.171g 0.291g Falafel
Polyunsaturated fat 4.16g 0.339g 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
6%
Bran
Minerals Daily Need Coverage Score
60%
Falafel
33%
Bran

Comparison summary

Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 23)
Which food is richer in vitamins?
Falafel
Falafel is relatively richer in vitamins
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 293mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 2.22g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $4)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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/168873/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.