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  6. Bran vs. Falafel

Bran vs. Falafel — In-Depth Nutrition Comparison

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Important differences between bran and falafel

  • Bran has more selenium and manganese; however, falafel has more iron, folate, copper, potassium, phosphorus, and vitamin B2.
  • Falafel's daily need coverage for iron is 32% more.
  • Bran has 8 times more selenium than falafel. Bran has 7.7µg of selenium, while falafel has 1µg.
  • Bran is lower in saturated fat.
  • Bran has a higher glycemic index than falafel.

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

Infographic

Bran 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.
Bran
Bran
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
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 less SodiumSodium -99.7%
Contains more ManganeseManganese +39.5%
Contains more SeleniumSelenium +670%
Contains more MagnesiumMagnesium +105%
Contains more CalciumCalcium +440%
Contains more PotassiumPotassium +535.9%
Contains more IronIron +288.6%
Contains more CopperCopper +290.9%
Contains more ZincZinc +183%
Contains more PhosphorusPhosphorus +61.3%

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.
Bran
Bran
0
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% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +388.2%
Contains more Vitamin B3Vitamin B3 +625%
Contains more Vitamin B5Vitamin B5 +34.6%
Contains more Vitamin B6Vitamin B6 +400%
Contains more FolateFolate +1450%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B1 ~0.146mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Bran Falafel DV% diff.
Iron 0.88mg 3.42mg 32%
Fats 0.86g 17.8g 26%
Monounsaturated fat 0.291g 10.171g 25%
Polyunsaturated fat 0.339g 4.16g 25%
Folate 6µg 93µg 22%
Copper 0.066mg 0.258mg 21%
Protein 3.21g 13.31g 20%
Calories 40kcal 333kcal 15%
Potassium 92mg 585mg 15%
Sodium 1mg 294mg 13%
Manganese 0.964mg 0.691mg 12%
Selenium 7.7µg 1µg 12%
Magnesium 40mg 82mg 10%
Fiber 2.6g 10%
Phosphorus 119mg 192mg 10%
Vitamin B2 0.034mg 0.166mg 10%
Saturated fat 0.163g 2.383g 10%
Zinc 0.53mg 1.5mg 9%
Vitamin B6 0.025mg 0.125mg 8%
Carbs 11.44g 31.84g 7%
Vitamin B3 0.144mg 1.044mg 6%
Calcium 10mg 54mg 4%
Vitamin C 0mg 1.6mg 2%
Vitamin B5 0.217mg 0.292mg 2%
Vitamin B1 0.16mg 0.146mg 1%
Protein per 100 calories 8g 4g N/A
Calories per 10 g protein 125kcal 250kcal N/A
Weight per 100 calories 250g 30g N/A
Unsaturated / Saturated Fat ratio 3.9 6 N/A
Net carbs 8.84g 31.84g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.057mg 0.134mg 0%
Threonine 0.086mg 0.492mg 0%
Isoleucine 0.114mg 0.567mg 0%
Leucine 0.235mg 0.944mg 0%
Lysine 0.13mg 0.856mg 0%
Methionine 0.057mg 0.187mg 0%
Phenylalanine 0.155mg 0.707mg 0%
Valine 0.165mg 0.562mg 0%
Histidine 0.07mg 0.364mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 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 -93.2%
Contains more Mono. FatMonounsaturated fat +3395.2%
Contains more Poly. FatPolyunsaturated fat +1127.1%

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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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.