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  6. Falafel vs. Oatmeal

Falafel vs. Oatmeal — In-Depth Nutrition Comparison

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Differences between Falafel and Oatmeal

  • Falafel has more Copper, Phosphorus, Potassium, Magnesium, and Folate, while Oatmeal has more Iron, Vitamin A RAE, Vitamin B6, and Vitamin B3.
  • Oatmeal's daily need coverage for Iron is 32% higher.
  • Oatmeal contains 11 times less Saturated Fat than Falafel. Falafel contains 2.383g of Saturated Fat, while Oatmeal contains 0.226g.

The food types used in this comparison are Falafel, home-prepared and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Falafel vs Oatmeal 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.
Falafel
Falafel
6
:
4
Oatmeal
Oatmeal
Contains more Magnesium +215.4%
Contains more Phosphorus +149.4%
Contains more Potassium +859%
Contains more Zinc +141.9%
Contains more Copper +290.9%
Contains more Manganese +23.8%
Contains more Calcium +48.1%
Contains more Iron +74.3%
Contains less Sodium -83.3%
Contains more Selenium +400%
Falafel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Contains more Magnesium +215.4%
Contains more Phosphorus +149.4%
Contains more Potassium +859%
Contains more Zinc +141.9%
Contains more Copper +290.9%
Contains more Manganese +23.8%
Contains more Calcium +48.1%
Contains more Iron +74.3%
Contains less Sodium -83.3%
Contains more Selenium +400%

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.
Falafel
Falafel
2
:
8
Oatmeal
Oatmeal
Contains more Vitamin C +∞%
Contains more Folate +111.4%
Contains more Vitamin A +3230.8%
Contains more Vitamin B1 +78.1%
Contains more Vitamin B2 +29.5%
Contains more Vitamin B3 +189.8%
Contains more Vitamin B6 +132%
Equal in Vitamin B5 - 0.317
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%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin C +∞%
Contains more Folate +111.4%
Contains more Vitamin A +3230.8%
Contains more Vitamin B1 +78.1%
Contains more Vitamin B2 +29.5%
Contains more Vitamin B3 +189.8%
Contains more Vitamin B6 +132%
Equal in Vitamin B5 - 0.317

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Falafel
Falafel
4
:
1
Oatmeal
Oatmeal
Contains more Protein +461.6%
Contains more Fats +1208.8%
Contains more Carbs +172.8%
Contains more Other +326.3%
Contains more Water +142.7%
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
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more Protein +461.6%
Contains more Fats +1208.8%
Contains more Carbs +172.8%
Contains more Other +326.3%
Contains more Water +142.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Falafel
Falafel
2
:
1
Oatmeal
Oatmeal
Contains more Monounsaturated Fat +2501.3%
Contains more Polyunsaturated fat +876.5%
Contains less Saturated Fat -90.5%
Falafel
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains more Monounsaturated Fat +2501.3%
Contains more Polyunsaturated fat +876.5%
Contains less Saturated Fat -90.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Falafel Oatmeal
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Falafel Oatmeal Opinion
Net carbs 31.84g 9.97g Falafel
Protein 13.31g 2.37g Falafel
Fats 17.8g 1.36g Falafel
Carbs 31.84g 11.67g Falafel
Calories 333kcal 68kcal Falafel
Starch 10.37g Oatmeal
Sugar 0.46g Falafel
Fiber 1.7g Oatmeal
Calcium 54mg 80mg Oatmeal
Iron 3.42mg 5.96mg Oatmeal
Magnesium 82mg 26mg Falafel
Phosphorus 192mg 77mg Falafel
Potassium 585mg 61mg Falafel
Sodium 294mg 49mg Oatmeal
Zinc 1.5mg 0.62mg Falafel
Copper 0.258mg 0.066mg Falafel
Manganese 0.691mg 0.558mg Falafel
Selenium 1µg 5µg Oatmeal
Vitamin A 13IU 433IU Oatmeal
Vitamin A RAE 1µg 130µg Oatmeal
Vitamin E 0.07mg Oatmeal
Vitamin C 1.6mg 0mg Falafel
Vitamin B1 0.146mg 0.26mg Oatmeal
Vitamin B2 0.166mg 0.215mg Oatmeal
Vitamin B3 1.044mg 3.025mg Oatmeal
Vitamin B5 0.292mg 0.317mg Oatmeal
Vitamin B6 0.125mg 0.29mg Oatmeal
Folate 93µg 44µg Falafel
Vitamin K 0.4µg Oatmeal
Tryptophan 0.134mg 0.04mg Falafel
Threonine 0.492mg 0.083mg Falafel
Isoleucine 0.567mg 0.105mg Falafel
Leucine 0.944mg 0.2mg Falafel
Lysine 0.856mg 0.135mg Falafel
Methionine 0.187mg 0.04mg Falafel
Phenylalanine 0.707mg 0.13mg Falafel
Valine 0.562mg 0.151mg Falafel
Histidine 0.364mg 0.057mg Falafel
Trans Fat 0g 0.003g Falafel
Saturated Fat 2.383g 0.226g Oatmeal
Monounsaturated Fat 10.171g 0.391g Falafel
Polyunsaturated fat 4.16g 0.426g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Oatmeal
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
18%
Falafel
27%
Oatmeal
Minerals Daily Need Coverage Score
60%
Falafel
45%
Oatmeal

Comparison summary

Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 245mg)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 2.157g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $4)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 46)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
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. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/nutrients
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.