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Falafel vs Oat - In-Depth Nutrition Comparison

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What are the main differences between Falafel and Oat?

  • Falafel is richer in Folate, while Oat is higher in Manganese, Vitamin B1, Phosphorus, Copper, Magnesium, Zinc, Vitamin B5, and Iron.
  • Oat's daily need coverage for Manganese is 184% higher.
  • Oat has 147 times less Sodium than Falafel. Falafel has 294mg of Sodium, while Oat has 2mg.

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

Infographic

Falafel vs Oat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Oat
Contains more Potassium +36.4%
Contains more Iron +38%
Contains more Magnesium +115.9%
Contains more Phosphorus +172.4%
Contains less Sodium -99.3%
Contains more Zinc +164.7%
Contains more Copper +142.6%
Equal in Calcium - 54
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 129% 59% 83% 52% 39% 41% 86%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Contains more Potassium +36.4%
Contains more Iron +38%
Contains more Magnesium +115.9%
Contains more Phosphorus +172.4%
Contains less Sodium -99.3%
Contains more Zinc +164.7%
Contains more Copper +142.6%
Equal in Calcium - 54

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
:
2
Oat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +19.4%
Contains more Folate +66.1%
Contains more Vitamin B1 +422.6%
Contains more Vitamin B5 +362%
Equal in Vitamin B3 - 0.961
Equal in Vitamin B6 - 0.119
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% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +19.4%
Contains more Folate +66.1%
Contains more Vitamin B1 +422.6%
Contains more Vitamin B5 +362%
Equal in Vitamin B3 - 0.961
Equal in Vitamin B6 - 0.119

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 Oat
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Falafel Oat Opinion
Net carbs 31.84g 55.67g Oat
Protein 13.31g 16.89g Oat
Fats 17.8g 6.9g Falafel
Carbs 31.84g 66.27g Oat
Calories 333kcal 389kcal Oat
Starch g g
Fructose g g
Sugar g g
Fiber g 10.6g Oat
Calcium 54mg 54mg
Iron 3.42mg 4.72mg Oat
Magnesium 82mg 177mg Oat
Phosphorus 192mg 523mg Oat
Potassium 585mg 429mg Falafel
Sodium 294mg 2mg Oat
Zinc 1.5mg 3.97mg Oat
Copper 0.258mg 0.626mg Oat
Vitamin A 13IU 0IU Falafel
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.6mg 0mg Falafel
Vitamin B1 0.146mg 0.763mg Oat
Vitamin B2 0.166mg 0.139mg Falafel
Vitamin B3 1.044mg 0.961mg Falafel
Vitamin B5 0.292mg 1.349mg Oat
Vitamin B6 0.125mg 0.119mg Falafel
Folate 93µg 56µg Falafel
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.134mg 0.234mg Oat
Threonine 0.492mg 0.575mg Oat
Isoleucine 0.567mg 0.694mg Oat
Leucine 0.944mg 1.284mg Oat
Lysine 0.856mg 0.701mg Falafel
Methionine 0.187mg 0.312mg Oat
Phenylalanine 0.707mg 0.895mg Oat
Valine 0.562mg 0.937mg Oat
Histidine 0.364mg 0.405mg Oat
Cholesterol 0mg 0mg
Trans Fat 0g g Oat
Saturated Fat 2.383g 1.217g Oat
Monounsaturated Fat 10.171g 2.178g Falafel
Polyunsaturated fat 4.16g 2.535g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Oat
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
33
Oat
Mineral Summary Score
63
Falafel
112
Oat

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
101%
Oat
Carbohydrates
32%
Falafel
66%
Oat
Fats
82%
Falafel
32%
Oat

Comparison summary

Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 292mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 1.166g)
Which food is cheaper?
Oat
Oat is cheaper (difference - $3.4)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 26)
Which food is richer in vitamins?
Falafel
Falafel is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.