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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
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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
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 Calcium +48.1%
Contains more Iron +74.3%
Contains less Sodium -83.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 129% 59% 83% 52% 39% 41% 86%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
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 Calcium +48.1%
Contains more Iron +74.3%
Contains less Sodium -83.3%

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
:
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
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 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

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 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 g 10.37g Oatmeal
Fructose g 0g Oatmeal
Sugar g 0.46g Falafel
Fiber g 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
Vitamin A 13IU 433IU Oatmeal
Vitamin E mg 0.07mg Oatmeal
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K µg 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
Cholesterol 0mg 0mg
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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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
27
Oatmeal
Mineral Summary Score
63
Falafel
44
Oatmeal

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
14%
Oatmeal
Carbohydrates
32%
Falafel
12%
Oatmeal
Fats
82%
Falafel
6%
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

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. 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.