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  6. Bran raw vs. Falafel

Bran raw vs. Falafel — In-Depth Nutrition Comparison

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Differences between bran raw and falafel

  • 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.
  • Falafel contains 45 times less selenium than bran raw. Bran raw contains 45.2µg of selenium, while falafel contains 1µg.
  • The amount of sodium in bran raw is lower.
  • 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 Oat bran, raw and Falafel, home-prepared.

Infographic

Bran raw vs Falafel 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
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%
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 ~54mg
~equal in Potassium ~585mg

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 0% 0% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
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%
Contains more Vitamin EVitamin E +∞%
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%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +11.8%
Contains more FolateFolate +78.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +30%
Contains more CarbsCarbs +108%
Contains more OtherOther +19.3%
Contains more FatsFats +153.2%
Contains more WaterWater +428.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
14% 61% 25%
Saturated fat: Sat. Fat 2.383 g
Monounsaturated fat: Mono. Fat 10.171 g
Polyunsaturated fat: Poly. Fat 4.16 g
Contains less Sat. FatSaturated fat -44.3%
Contains more Mono. FatMonounsaturated fat +328.1%
Contains more Poly. FatPolyunsaturated fat +50.4%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients
  2. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/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.