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Falafel vs Porridge - In-Depth Nutrition Comparison

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Differences between Falafel and Porridge

  • Falafel has more Phosphorus, Copper, Folate, Magnesium, Potassium, Zinc, and Vitamin B2, while Porridge has more Manganese.
  • Falafel's daily need coverage for Manganese is 30% higher.
  • Porridge contains 72 times less Saturated Fat than Falafel. Falafel contains 2.383g of Saturated Fat, while Porridge contains 0.033g.

The food types used in this comparison are Falafel, home-prepared and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Falafel vs Porridge 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 +1540%
Contains more Phosphorus +1180%
Contains more Potassium +3556.3%
Contains more Zinc +1053.8%
Contains more Copper +545%
Contains more Calcium +61.1%
Contains less Sodium -98%
Equal in Iron - 3.74
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 129% 59% 83% 52% 39% 41% 86%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 141% 4% 7% 2% 1% 4% 14%
Contains more Magnesium +1540%
Contains more Phosphorus +1180%
Contains more Potassium +3556.3%
Contains more Zinc +1053.8%
Contains more Copper +545%
Contains more Calcium +61.1%
Contains less Sodium -98%
Equal in Iron - 3.74

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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +165.5%
Contains more Vitamin B2 +564%
Contains more Vitamin B3 +100.8%
Contains more Vitamin B5 +311.3%
Contains more Vitamin B6 +861.5%
Contains more Folate +675%
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% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +165.5%
Contains more Vitamin B2 +564%
Contains more Vitamin B3 +100.8%
Contains more Vitamin B5 +311.3%
Contains more Vitamin B6 +861.5%
Contains more Folate +675%

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 Porridge
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 Porridge Opinion
Net carbs 31.84g 10.02g Falafel
Protein 13.31g 1.44g Falafel
Fats 17.8g 0.21g Falafel
Carbs 31.84g 10.52g Falafel
Calories 333kcal 50kcal Falafel
Starch g g
Fructose g g
Sugar g 0.03g Falafel
Fiber g 0.5g Porridge
Calcium 54mg 87mg Porridge
Iron 3.42mg 3.74mg Porridge
Magnesium 82mg 5mg Falafel
Phosphorus 192mg 15mg Falafel
Potassium 585mg 16mg Falafel
Sodium 294mg 6mg Porridge
Zinc 1.5mg 0.13mg Falafel
Copper 0.258mg 0.04mg Falafel
Vitamin A 13IU 0IU Falafel
Vitamin E mg 0.02mg Porridge
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.6mg 0mg Falafel
Vitamin B1 0.146mg 0.055mg Falafel
Vitamin B2 0.166mg 0.025mg Falafel
Vitamin B3 1.044mg 0.52mg Falafel
Vitamin B5 0.292mg 0.071mg Falafel
Vitamin B6 0.125mg 0.013mg Falafel
Folate 93µg 12µg Falafel
Vitamin B12 0µg 0µg
Vitamin K µg 0.1µg Porridge
Tryptophan 0.134mg 0.02mg Falafel
Threonine 0.492mg 0.045mg Falafel
Isoleucine 0.567mg 0.063mg Falafel
Leucine 0.944mg 0.11mg Falafel
Lysine 0.856mg 0.037mg Falafel
Methionine 0.187mg 0.027mg Falafel
Phenylalanine 0.707mg 0.078mg Falafel
Valine 0.562mg 0.07mg Falafel
Histidine 0.364mg 0.033mg Falafel
Cholesterol 0mg 0mg
Trans Fat 0g g Porridge
Saturated Fat 2.383g 0.033g Porridge
Monounsaturated Fat 10.171g 0.028g Falafel
Polyunsaturated fat 4.16g 0.114g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Porridge
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
4
Porridge
Mineral Summary Score
63
Falafel
24
Porridge

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
9%
Porridge
Carbohydrates
32%
Falafel
11%
Porridge
Fats
82%
Falafel
1%
Porridge

Comparison summary

Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 288mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 2.35g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $4)
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0.03g)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 33)
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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.