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  6. Bran vs. Falafel

Bran vs. Falafel — In-Depth Nutrition Comparison

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Differences between Bran and Falafel

  • 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.
  • Falafel contains 45 times less Selenium than Bran. Bran contains 45.2µg of Selenium, while Falafel contains 1µg.
  • The amount of Sodium in Bran is lower.

The food types used in this comparison are Oat bran, raw 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
9
:
1
Falafel
Falafel
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%
Contains more Manganese +714.8%
Contains more Selenium +4420%
Equal in Calcium - 54
Equal in Potassium - 585
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Falafel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
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%
Contains more Manganese +714.8%
Contains more Selenium +4420%
Equal in Calcium - 54
Equal in Potassium - 585

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
6
:
4
Falafel
Falafel
Contains more Vitamin B1 +701.4%
Contains more Vitamin B2 +32.5%
Contains more Vitamin B5 +411.6%
Contains more Vitamin B6 +32%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +11.8%
Contains more Folate +78.8%
Bran
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%
Falafel
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%
Contains more Vitamin B1 +701.4%
Contains more Vitamin B2 +32.5%
Contains more Vitamin B5 +411.6%
Contains more Vitamin B6 +32%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +11.8%
Contains more Folate +78.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
3
:
2
Falafel
Falafel
Contains more Protein +30%
Contains more Carbs +108%
Contains more Other +19.3%
Contains more Fats +153.2%
Contains more Water +428.5%
Bran
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
Falafel
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 Protein +30%
Contains more Carbs +108%
Contains more Other +19.3%
Contains more Fats +153.2%
Contains more Water +428.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
1
:
2
Falafel
Falafel
Contains less Saturated Fat -44.3%
Contains more Monounsaturated Fat +328.1%
Contains more Polyunsaturated fat +50.4%
Bran
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Falafel
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Contains less Saturated Fat -44.3%
Contains more Monounsaturated Fat +328.1%
Contains more Polyunsaturated fat +50.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran Falafel
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 Bran Falafel Opinion
Net carbs 50.82g 31.84g Bran
Protein 17.3g 13.31g Bran
Fats 7.03g 17.8g Falafel
Carbs 66.22g 31.84g Bran
Calories 246kcal 333kcal Falafel
Sugar 1.45g Falafel
Fiber 15.4g Bran
Calcium 58mg 54mg Bran
Iron 5.41mg 3.42mg Bran
Magnesium 235mg 82mg Bran
Phosphorus 734mg 192mg Bran
Potassium 566mg 585mg Falafel
Sodium 4mg 294mg Bran
Zinc 3.11mg 1.5mg Bran
Copper 0.403mg 0.258mg Bran
Manganese 5.63mg 0.691mg Bran
Selenium 45.2µg 1µg Bran
Vitamin A 0IU 13IU Falafel
Vitamin A RAE 0µg 1µg Falafel
Vitamin E 1.01mg Bran
Vitamin C 0mg 1.6mg Falafel
Vitamin B1 1.17mg 0.146mg Bran
Vitamin B2 0.22mg 0.166mg Bran
Vitamin B3 0.934mg 1.044mg Falafel
Vitamin B5 1.494mg 0.292mg Bran
Vitamin B6 0.165mg 0.125mg Bran
Folate 52µg 93µg Falafel
Vitamin K 3.2µg Bran
Tryptophan 0.335mg 0.134mg Bran
Threonine 0.502mg 0.492mg Bran
Isoleucine 0.668mg 0.567mg Bran
Leucine 1.374mg 0.944mg Bran
Lysine 0.76mg 0.856mg Falafel
Methionine 0.335mg 0.187mg Bran
Phenylalanine 0.908mg 0.707mg Bran
Valine 0.964mg 0.562mg Bran
Histidine 0.41mg 0.364mg Bran
Saturated Fat 1.328g 2.383g Bran
Monounsaturated Fat 2.376g 10.171g Falafel
Polyunsaturated fat 2.766g 4.16g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Falafel
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
46%
Bran
18%
Falafel
Minerals Daily Need Coverage Score
195%
Bran
60%
Falafel

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

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/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.