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Groat vs Falafel - In-Depth Nutrition Comparison

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How are Groat and Falafel different?

  • Falafel is higher than Groat in Iron, Folate, Phosphorus, Potassium, Manganese, Copper, Vitamin B2, and Vitamin B1.
  • Falafel covers your daily need of Iron 33% more than Groat.
  • Groat is lower in Saturated Fat.

Buckwheat groats, roasted, cooked and Falafel, home-prepared types were used in this article.

Infographic

Groat vs Falafel 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
Groat
1
:
Contains less Sodium -98.6%
Contains more Calcium +671.4%
Contains more Iron +327.5%
Contains more Magnesium +60.8%
Contains more Phosphorus +174.3%
Contains more Potassium +564.8%
Contains more Zinc +145.9%
Contains more Copper +76.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 30% 37% 30% 8% 1% 17% 49%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 129% 59% 83% 52% 39% 41% 86%
Contains less Sodium -98.6%
Contains more Calcium +671.4%
Contains more Iron +327.5%
Contains more Magnesium +60.8%
Contains more Phosphorus +174.3%
Contains more Potassium +564.8%
Contains more Zinc +145.9%
Contains more Copper +76.7%

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
Groat
3
:
Contains more Vitamin B5 +22.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +265%
Contains more Vitamin B2 +325.6%
Contains more Vitamin B3 +11.1%
Contains more Vitamin B6 +62.3%
Contains more Folate +564.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
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%
Contains more Vitamin B5 +22.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +265%
Contains more Vitamin B2 +325.6%
Contains more Vitamin B3 +11.1%
Contains more Vitamin B6 +62.3%
Contains more Folate +564.3%

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.
Groat Falafel
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 Groat Falafel Opinion
Net carbs 17.24g 31.84g Falafel
Protein 3.38g 13.31g Falafel
Fats 0.62g 17.8g Falafel
Carbs 19.94g 31.84g Falafel
Calories 92kcal 333kcal Falafel
Starch g g
Fructose 0.1g g Groat
Sugar 0.9g g Falafel
Fiber 2.7g g Groat
Calcium 7mg 54mg Falafel
Iron 0.8mg 3.42mg Falafel
Magnesium 51mg 82mg Falafel
Phosphorus 70mg 192mg Falafel
Potassium 88mg 585mg Falafel
Sodium 4mg 294mg Groat
Zinc 0.61mg 1.5mg Falafel
Copper 0.146mg 0.258mg Falafel
Vitamin A 0IU 13IU Falafel
Vitamin E 0.09mg mg Groat
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 1.6mg Falafel
Vitamin B1 0.04mg 0.146mg Falafel
Vitamin B2 0.039mg 0.166mg Falafel
Vitamin B3 0.94mg 1.044mg Falafel
Vitamin B5 0.359mg 0.292mg Groat
Vitamin B6 0.077mg 0.125mg Falafel
Folate 14µg 93µg Falafel
Vitamin B12 0µg 0µg
Vitamin K 1.9µg µg Groat
Tryptophan 0.049mg 0.134mg Falafel
Threonine 0.129mg 0.492mg Falafel
Isoleucine 0.127mg 0.567mg Falafel
Leucine 0.212mg 0.944mg Falafel
Lysine 0.172mg 0.856mg Falafel
Methionine 0.044mg 0.187mg Falafel
Phenylalanine 0.133mg 0.707mg Falafel
Valine 0.173mg 0.562mg Falafel
Histidine 0.079mg 0.364mg Falafel
Cholesterol 0mg 0mg
Trans Fat g 0g Groat
Saturated Fat 0.134g 2.383g Groat
Monounsaturated Fat 0.188g 10.171g Falafel
Polyunsaturated fat 0.188g 4.16g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Falafel
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
8
Groat
18
Falafel
Mineral Summary Score
22
Groat
63
Falafel

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
20%
Groat
80%
Falafel
Carbohydrates
20%
Groat
32%
Falafel
Fats
3%
Groat
82%
Falafel

Comparison summary

Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 290mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 2.249g)
Which food is cheaper?
Groat
Groat is cheaper (difference - $1.6)
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 12)
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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients
  2. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/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.