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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
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
7
:
Contains more Iron +58.2%
Contains more Magnesium +186.6%
Contains more Copper +56.2%
Contains more Zinc +107.3%
Contains more Phosphorus +282.3%
Contains less Sodium -98.6%
Equal in Calcium - 54
Equal in Potassium - 585
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 129% 17% 52% 59% 86% 41% 83% 39%
Contains more Iron +58.2%
Contains more Magnesium +186.6%
Contains more Copper +56.2%
Contains more Zinc +107.3%
Contains more Phosphorus +282.3%
Contains less Sodium -98.6%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
6
:
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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +11.8%
Contains more Folate +78.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 21% 0% 293% 51% 18% 90% 39% 0% 8% 39%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 1% 0% 0% 37% 39% 20% 18% 29% 0% 0% 70%
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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +11.8%
Contains more Folate +78.8%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
46
Bran
18
Falafel
Mineral Summary Score
122
Bran
63
Falafel

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
104%
Bran
80%
Falafel
Carbohydrates
66%
Bran
32%
Falafel
Fats
32%
Bran
82%
Falafel

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Falafel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

Nutrient Bran Falafel Opinion
Calories 246 333 Falafel
Protein 17.3 13.31 Bran
Fats 7.03 17.8 Falafel
Vitamin C 0 1.6 Falafel
Carbs 66.22 31.84 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 5.41 3.42 Bran
Calcium 58 54 Bran
Potassium 566 585 Falafel
Magnesium 235 82 Bran
Sugar 1.45 Falafel
Fiber 15.4 Bran
Copper 0.403 0.258 Bran
Zinc 3.11 1.5 Bran
Starch
Phosphorus 734 192 Bran
Sodium 4 294 Bran
Vitamin A 0 13 Falafel
Vitamin E 1.01 Bran
Vitamin D 0 0
Vitamin B1 1.17 0.146 Bran
Vitamin B2 0.22 0.166 Bran
Vitamin B3 0.934 1.044 Falafel
Vitamin B5 1.494 0.292 Bran
Vitamin B6 0.165 0.125 Bran
Vitamin B12 0 0
Vitamin K 3.2 Bran
Folate 52 93 Falafel
Trans Fat 0 Bran
Saturated Fat 1.328 2.383 Bran
Monounsaturated Fat 2.376 10.171 Falafel
Polyunsaturated fat 2.766 4.16 Falafel
Tryptophan 0.335 0.134 Bran
Threonine 0.502 0.492 Bran
Isoleucine 0.668 0.567 Bran
Leucine 1.374 0.944 Bran
Lysine 0.76 0.856 Falafel
Methionine 0.335 0.187 Bran
Phenylalanine 0.908 0.707 Bran
Valine 0.964 0.562 Bran
Histidine 0.41 0.364 Bran
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.