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  6. Falafel vs. Oat

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" 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%
Oat
Oat
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more PotassiumPotassium +36.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +115.9%
Contains more IronIron +38%
Contains more CopperCopper +142.6%
Contains more ZincZinc +164.7%
Contains more PhosphorusPhosphorus +172.4%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +611.4%
~equal in Calcium ~54mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 5.3% 0.78% 0% 0% 37% 38% 20% 18% 29% 0% 0% 70% 0%
Oat
Oat
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +19.4%
Contains more FolateFolate +66.1%
Contains more Vitamin B1Vitamin B1 +422.6%
Contains more Vitamin B5Vitamin B5 +362%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.961mg
~equal in Vitamin B6 ~0.119mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
Oat
Oat
2
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more FatsFats +158%
Contains more WaterWater +321.2%
Contains more OtherOther +41.3%
Contains more ProteinProtein +26.9%
Contains more CarbsCarbs +108.1%

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
Oat
Oat
1
21% 37% 43%
Saturated Fat: Sat. Fat 1.217 g
Monounsaturated Fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains more Mono. FatMonounsaturated Fat +367%
Contains more Poly. FatPolyunsaturated fat +64.1%
Contains less Sat. FatSaturated Fat -48.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Falafel Oat Opinion
Calories 333kcal 389kcal Oat
Protein 13.31g 16.89g Oat
Fats 17.8g 6.9g Falafel
Vitamin C 1.6mg 0mg Falafel
Net carbs 31.84g 55.67g Oat
Carbs 31.84g 66.27g Oat
Magnesium 82mg 177mg Oat
Calcium 54mg 54mg
Potassium 585mg 429mg Falafel
Iron 3.42mg 4.72mg Oat
Fiber 10.6g Oat
Copper 0.258mg 0.626mg Oat
Zinc 1.5mg 3.97mg Oat
Phosphorus 192mg 523mg Oat
Sodium 294mg 2mg Oat
Vitamin A 13IU 0IU Falafel
Vitamin A 1µg 0µg Falafel
Manganese 0.691mg 4.916mg Oat
Selenium 1µg 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
Saturated Fat 2.383g 1.217g Oat
Monounsaturated Fat 10.171g 2.178g Falafel
Polyunsaturated fat 4.16g 2.535g Falafel
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Oat
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
17%
Falafel
30%
Oat
Minerals Daily Need Coverage Score
60%
Falafel
154%
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. 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.