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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.

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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 Potassium +3556.3%
Contains more Magnesium +1540%
Contains more Copper +545%
Contains more Zinc +1053.8%
Contains more Phosphorus +1180%
Contains more Calcium +61.1%
Contains less Sodium -98%
Equal in Iron - 3.74
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 129% 17% 52% 59% 86% 41% 83% 39%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 141% 27% 2% 4% 14% 4% 7% 1%
Contains more Potassium +3556.3%
Contains more Magnesium +1540%
Contains more Copper +545%
Contains more Zinc +1053.8%
Contains more Phosphorus +1180%
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 C +∞%
Contains more Vitamin A +∞%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 1% 0% 0% 37% 39% 20% 18% 29% 0% 0% 70%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 14% 6% 10% 5% 3% 0% 1% 9%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Porridge
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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)

All nutrients comparison - raw data values

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

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.