Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Bran
  5. Compare
  6. Bran vs. Falafel

Bran vs. Falafel — In-Depth Nutrition Comparison

Compare

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.

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
:
7
Falafel
Falafel
Contains less Sodium -99.7%
Contains more Manganese +39.5%
Contains more Selenium +670%
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%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Falafel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Contains less Sodium -99.7%
Contains more Manganese +39.5%
Contains more Selenium +670%
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%

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
1
:
7
Falafel
Falafel
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 - 0.146
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% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
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 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 - 0.146

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
1
:
4
Falafel
Falafel
Contains more Water +142.6%
Contains more Protein +314.6%
Contains more Fats +1969.8%
Contains more Carbs +178.3%
Contains more Other +395.9%
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 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 Water +142.6%
Contains more Protein +314.6%
Contains more Fats +1969.8%
Contains more Carbs +178.3%
Contains more Other +395.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
1
:
2
Falafel
Falafel
Contains less Saturated Fat -93.2%
Contains more Monounsaturated Fat +3395.2%
Contains more Polyunsaturated fat +1127.1%
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Falafel
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Contains less Saturated Fat -93.2%
Contains more Monounsaturated Fat +3395.2%
Contains more Polyunsaturated fat +1127.1%

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

People also compare

Bran
Bran vs Oat
Oat
Bran
Bran vs Rice
Rice
Bran
Bran vs Wheat
Wheat
Falafel
Falafel vs Chickpea raw
Chickpea raw
Falafel
Falafel vs Pita
Pita
Falafel
Falafel vs Hummus
Hummus

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
6%
Bran
18%
Falafel
Minerals Daily Need Coverage Score
33%
Bran
60%
Falafel

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. 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.