Falafel vs. Porridge — In-Depth Nutrition Comparison

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Differences between falafel and porridge

Porridge contains less manganese, protein, fats, phosphorus, copper, folate, magnesium, potassium, and zinc than falafel.
Falafel's daily need coverage for manganese is 30% higher.
Porridge contains 85 times less fats than falafel. Falafel contains 17.8g of fats, while porridge contains 0.21g.
The amount of sodium in porridge is lower.
Falafel has a lower glycemic index. The glycemic index of falafel is 33, while the glycemic index of porridge is 66.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Falafel

Porridge

Contains more MagnesiumMagnesium	+1540%
Contains more PotassiumPotassium	+3556.3%
Contains more CopperCopper	+545%
Contains more ZincZinc	+1053.8%
Contains more PhosphorusPhosphorus	+1180%
Contains more ManganeseManganese	+∞%

Contains more CalciumCalcium	+61.1%
Contains less SodiumSodium	-98%
Contains more SeleniumSelenium	+180%

~equal in Iron ~3.74mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Falafel

Porridge

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+165.5%
Contains more Vitamin B2Vitamin B2	+564%
Contains more Vitamin B3Vitamin B3	+100.8%
Contains more Vitamin B5Vitamin B5	+311.3%
Contains more Vitamin B6Vitamin B6	+861.5%
Contains more FolateFolate	+675%

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.691mg	0mg	30%
Fats	17.8g	0.21g	27%
Polyunsaturated fat	4.16g	0.114g	27%
Phosphorus	192mg	15mg	25%
Monounsaturated fat	10.171g	0.028g	25%
Protein	13.31g	1.44g	24%
Copper	0.258mg	0.04mg	24%
Folate	93µg	12µg	20%
Magnesium	82mg	5mg	18%
Potassium	585mg	16mg	17%
Calories	333kcal	50kcal	14%
Sodium	294mg	6mg	13%
Zinc	1.5mg	0.13mg	12%
Vitamin B2	0.166mg	0.025mg	11%
Saturated fat	2.383g	0.033g	11%
Vitamin B6	0.125mg	0.013mg	9%
Vitamin B1	0.146mg	0.055mg	8%
Carbs	31.84g	10.52g	7%
Iron	3.42mg	3.74mg	4%
Vitamin B5	0.292mg	0.071mg	4%
Calcium	54mg	87mg	3%
Selenium	1µg	2.8µg	3%
Vitamin B3	1.044mg	0.52mg	3%
Vitamin C	1.6mg	0mg	2%
Fiber		0.5g	2%
Protein per 100 calories	4g	2.9g	N/A
Calories per 10 g protein	250kcal	347kcal	N/A
Weight per 100 calories	30g	200g	N/A
Unsaturated / Saturated Fat ratio	6	4.3	N/A
Net carbs	31.84g	10.02g	N/A
Sugar		0.03g	N/A
Vitamin A	1µg	0µg	0%
Vitamin E		0.02mg	0%
Vitamin K		0.1µg	0%
Tryptophan	0.134mg	0.02mg	0%
Threonine	0.492mg	0.045mg	0%
Isoleucine	0.567mg	0.063mg	0%
Leucine	0.944mg	0.11mg	0%
Lysine	0.856mg	0.037mg	0%
Methionine	0.187mg	0.027mg	0%
Phenylalanine	0.707mg	0.078mg	0%
Valine	0.562mg	0.07mg	0%
Histidine	0.364mg	0.033mg	0%