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  6. Falafel vs. White bread

Falafel vs. White bread — In-Depth Nutrition Comparison

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What are the differences between falafel and white bread?

  • Falafel is higher in copper, magnesium, potassium, and phosphorus; however, white bread is richer in selenium, vitamin B1, vitamin B3, and calcium.
  • White bread's daily need coverage for selenium is 38% more.
  • White bread contains 5 times less potassium than falafel. Falafel contains 585mg of potassium, while white bread contains 126mg.
  • White bread has less saturated fat.
  • Falafel has a lower glycemic index (33) than white bread (73).

We used Falafel, home-prepared and Bread, white, commercially prepared (includes soft bread crumbs) types in this article.

Infographic

Falafel vs White 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.
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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more MagnesiumMagnesium +256.5%
Contains more PotassiumPotassium +364.3%
Contains more CopperCopper +155.4%
Contains more ZincZinc +102.7%
Contains more PhosphorusPhosphorus +95.9%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +28.9%
Contains more CalciumCalcium +166.7%
Contains more SeleniumSelenium +2100%
~equal in Iron ~3.61mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 5.3% 0.33% 0% 0% 37% 38% 20% 18% 29% 0% 0% 70% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +43.7%
Contains more Vitamin B1Vitamin B1 +265.1%
Contains more Vitamin B2Vitamin B2 +46.4%
Contains more Vitamin B3Vitamin B3 +357.9%
Contains more Vitamin B5Vitamin B5 +83.6%
Contains more FolateFolate +19.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Falafel White bread DV% diff.
Selenium 1µg 22µg 38%
Vitamin B1 0.146mg 0.533mg 32%
Monounsaturated fat 10.171g 0.599g 24%
Vitamin B3 1.044mg 4.78mg 23%
Fats 17.8g 3.33g 22%
Copper 0.258mg 0.101mg 17%
Polyunsaturated fat 4.16g 1.602g 17%
Starch 37.17g 15%
Magnesium 82mg 23mg 14%
Potassium 585mg 126mg 14%
Phosphorus 192mg 98mg 13%
Fiber 2.7g 11%
Calcium 54mg 144mg 9%
Sodium 294mg 490mg 9%
Protein 13.31g 8.85g 9%
Saturated fat 2.383g 0.698g 8%
Zinc 1.5mg 0.74mg 7%
Manganese 0.691mg 0.536mg 7%
Carbs 31.84g 49.42g 6%
Vitamin B2 0.166mg 0.243mg 6%
Vitamin B5 0.292mg 0.536mg 5%
Folate 93µg 111µg 5%
Choline 14.6mg 3%
Fructose 2.43g 3%
Calories 333kcal 266kcal 3%
Vitamin B6 0.125mg 0.087mg 3%
Vitamin C 1.6mg 0mg 2%
Iron 3.42mg 3.61mg 2%
Vitamin E 0.22mg 1%
Net carbs 31.84g 46.72g N/A
Sugar 5.67g N/A
Vitamin A 1µg 0µg 0%
Vitamin K 0.2µg 0%
Trans fat 0g 0.027g N/A
Tryptophan 0.134mg 0%
Threonine 0.492mg 0%
Isoleucine 0.567mg 0%
Leucine 0.944mg 0%
Lysine 0.856mg 0%
Methionine 0.187mg 0%
Phenylalanine 0.707mg 0%
Valine 0.562mg 0%
Histidine 0.364mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more ProteinProtein +50.4%
Contains more FatsFats +434.5%
Contains more OtherOther +22.7%
Contains more CarbsCarbs +55.2%
~equal in Water ~36.42g

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains more Mono. FatMonounsaturated fat +1598%
Contains more Poly. FatPolyunsaturated fat +159.7%
Contains less Sat. FatSaturated fat -70.7%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.