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Falafel vs Groat - In-Depth Nutrition Comparison

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How are Falafel and Groat different?

  • Falafel is higher than Groat in Iron, Folate, Phosphorus, Potassium, Manganese, Copper, Vitamin B2, and Vitamin B1.
  • Falafel covers your daily need of Iron 33% more than Groat.
  • Falafel contains 74 times more Sodium than Groat. Falafel contains 294mg of Sodium, while Groat contains 4mg.

Falafel, home-prepared and Buckwheat groats, roasted, cooked types were used in this article.

Infographic

Falafel vs Groat 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
:
1
Groat
Contains more Calcium +671.4%
Contains more Iron +327.5%
Contains more Magnesium +60.8%
Contains more Phosphorus +174.3%
Contains more Potassium +564.8%
Contains more Zinc +145.9%
Contains more Copper +76.7%
Contains less Sodium -98.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 129% 59% 83% 52% 39% 41% 86%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 30% 37% 30% 8% 1% 17% 49%
Contains more Calcium +671.4%
Contains more Iron +327.5%
Contains more Magnesium +60.8%
Contains more Phosphorus +174.3%
Contains more Potassium +564.8%
Contains more Zinc +145.9%
Contains more Copper +76.7%
Contains less Sodium -98.6%

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
:
3
Groat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +265%
Contains more Vitamin B2 +325.6%
Contains more Vitamin B3 +11.1%
Contains more Vitamin B6 +62.3%
Contains more Folate +564.3%
Contains more Vitamin B5 +22.9%
Equal in Vitamin B3 - 0.94
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +265%
Contains more Vitamin B2 +325.6%
Contains more Vitamin B3 +11.1%
Contains more Vitamin B6 +62.3%
Contains more Folate +564.3%
Contains more Vitamin B5 +22.9%
Equal in Vitamin B3 - 0.94

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.
Falafel Groat
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Falafel Groat Opinion
Net carbs 31.84g 17.24g Falafel
Protein 13.31g 3.38g Falafel
Fats 17.8g 0.62g Falafel
Carbs 31.84g 19.94g Falafel
Calories 333kcal 92kcal Falafel
Starch g g
Fructose g 0.1g Groat
Sugar g 0.9g Falafel
Fiber g 2.7g Groat
Calcium 54mg 7mg Falafel
Iron 3.42mg 0.8mg Falafel
Magnesium 82mg 51mg Falafel
Phosphorus 192mg 70mg Falafel
Potassium 585mg 88mg Falafel
Sodium 294mg 4mg Groat
Zinc 1.5mg 0.61mg Falafel
Copper 0.258mg 0.146mg Falafel
Vitamin A 13IU 0IU Falafel
Vitamin E mg 0.09mg Groat
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.6mg 0mg Falafel
Vitamin B1 0.146mg 0.04mg Falafel
Vitamin B2 0.166mg 0.039mg Falafel
Vitamin B3 1.044mg 0.94mg Falafel
Vitamin B5 0.292mg 0.359mg Groat
Vitamin B6 0.125mg 0.077mg Falafel
Folate 93µg 14µg Falafel
Vitamin B12 0µg 0µg
Vitamin K µg 1.9µg Groat
Tryptophan 0.134mg 0.049mg Falafel
Threonine 0.492mg 0.129mg Falafel
Isoleucine 0.567mg 0.127mg Falafel
Leucine 0.944mg 0.212mg Falafel
Lysine 0.856mg 0.172mg Falafel
Methionine 0.187mg 0.044mg Falafel
Phenylalanine 0.707mg 0.133mg Falafel
Valine 0.562mg 0.173mg Falafel
Histidine 0.364mg 0.079mg Falafel
Cholesterol 0mg 0mg
Trans Fat 0g g Groat
Saturated Fat 2.383g 0.134g Groat
Monounsaturated Fat 10.171g 0.188g Falafel
Polyunsaturated fat 4.16g 0.188g Falafel

Which food is preferable for your diet?

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

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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
18
Falafel
8
Groat
Mineral Summary Score
63
Falafel
22
Groat

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
80%
Falafel
20%
Groat
Carbohydrates
32%
Falafel
20%
Groat
Fats
82%
Falafel
3%
Groat

Comparison summary

Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 290mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 2.249g)
Which food is cheaper?
Groat
Groat is cheaper (difference - $1.6)
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
Which food is richer in vitamins?
Falafel
Falafel is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. 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/170686/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.