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  6. Falafel vs. Groat

Falafel vs. Groat — In-Depth Nutrition Comparison

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What are the main differences between falafel and groat?

  • Falafel is richer in folate and iron, while groat is higher in copper, vitamin B3, magnesium, manganese, phosphorus, vitamin B2, vitamin B5, and selenium.
  • Groat's daily need coverage for copper is 94% higher.
  • Groat has 3 times less folate than falafel. Falafel has 93µg of folate, while groat has 30µg.
  • Groat has a higher glycemic index (54) than falafel (33).

We used Falafel, home-prepared and Buckwheat types in this comparison.

Infographic

Falafel vs Groat 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.
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%
Groat
Groat
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +27.2%
Contains more IronIron +55.5%
Contains more MagnesiumMagnesium +181.7%
Contains more CopperCopper +326.4%
Contains more ZincZinc +60%
Contains more PhosphorusPhosphorus +80.7%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +88.1%
Contains more SeleniumSelenium +730%

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.
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%
Groat
Groat
4
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% 25% 98% 132% 74% 48% 0% 0% 23%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +44.6%
Contains more FolateFolate +210%
Contains more Vitamin B2Vitamin B2 +156%
Contains more Vitamin B3Vitamin B3 +572.4%
Contains more Vitamin B5Vitamin B5 +322.3%
Contains more Vitamin B6Vitamin B6 +68%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Falafel Groat DV% diff.
Copper 0.258mg 1.1mg 94%
Fiber 10g 40%
Vitamin B3 1.044mg 7.02mg 37%
Magnesium 82mg 231mg 35%
Manganese 0.691mg 1.3mg 26%
Monounsaturated fat 10.171g 1.04g 23%
Fats 17.8g 3.4g 22%
Phosphorus 192mg 347mg 22%
Polyunsaturated fat 4.16g 1.039g 21%
Vitamin B2 0.166mg 0.425mg 20%
Vitamin B5 0.292mg 1.233mg 19%
Folate 93µg 30µg 16%
Iron 3.42mg 2.2mg 15%
Carbs 31.84g 71.5g 13%
Sodium 294mg 1mg 13%
Selenium 1µg 8.3µg 13%
Zinc 1.5mg 2.4mg 8%
Vitamin B6 0.125mg 0.21mg 7%
Saturated fat 2.383g 0.741g 7%
Calcium 54mg 18mg 4%
Potassium 585mg 460mg 4%
Vitamin B1 0.146mg 0.101mg 4%
Vitamin C 1.6mg 0mg 2%
Calories 333kcal 343kcal 1%
Protein 13.31g 13.25g 0%
Protein per 100 calories 4g 3.9g N/A
Calories per 10 g protein 250kcal 259kcal N/A
Weight per 100 calories 30g 29g N/A
Unsaturated / Saturated Fat ratio 6 2.8 N/A
Net carbs 31.84g 61.5g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.134mg 0.192mg 0%
Threonine 0.492mg 0.506mg 0%
Isoleucine 0.567mg 0.498mg 0%
Leucine 0.944mg 0.832mg 0%
Lysine 0.856mg 0.672mg 0%
Methionine 0.187mg 0.172mg 0%
Phenylalanine 0.707mg 0.52mg 0%
Valine 0.562mg 0.678mg 0%
Histidine 0.364mg 0.309mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Groat
Groat
1
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more FatsFats +423.5%
Contains more WaterWater +255.1%
Contains more OtherOther +15.7%
Contains more CarbsCarbs +124.6%
~equal in Protein ~13.25g

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 61% 25%
Saturated fat: Sat. Fat 2.383 g
Monounsaturated fat: Mono. Fat 10.171 g
Polyunsaturated fat: Poly. Fat 4.16 g
Groat
Groat
1
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains more Mono. FatMonounsaturated fat +878%
Contains more Poly. FatPolyunsaturated fat +300.4%
Contains less Sat. FatSaturated fat -68.9%

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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. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/nutrients
  2. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.