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Oatmeal vs Falafel - In-Depth Nutrition Comparison

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Differences between Oatmeal and Falafel

  • Oatmeal has more Iron, Vitamin A RAE, Vitamin B6, and Vitamin B3, while Falafel has more Copper, Phosphorus, Potassium, Magnesium, and Folate.
  • Oatmeal's daily need coverage for Iron is 32% higher.
  • Falafel contains 130 times less Vitamin A RAE than Oatmeal. Oatmeal contains 130µg of Vitamin A RAE, while Falafel contains 1µg.
  • The amount of Saturated Fat in Oatmeal is lower.

The food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Falafel, home-prepared.

Infographic

Oatmeal 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
Contains more Calcium +48.1%
Contains more Iron +74.3%
Contains less Sodium -83.3%
Contains more Magnesium +215.4%
Contains more Phosphorus +149.4%
Contains more Potassium +859%
Contains more Zinc +141.9%
Contains more Copper +290.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 129% 59% 83% 52% 39% 41% 86%
Contains more Calcium +48.1%
Contains more Iron +74.3%
Contains less Sodium -83.3%
Contains more Magnesium +215.4%
Contains more Phosphorus +149.4%
Contains more Potassium +859%
Contains more Zinc +141.9%
Contains more Copper +290.9%

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 +3230.8%
Contains more Vitamin B1 +78.1%
Contains more Vitamin B2 +29.5%
Contains more Vitamin B3 +189.8%
Contains more Vitamin B6 +132%
Contains more Vitamin C +∞%
Contains more Folate +111.4%
Equal in Vitamin B5 - 0.292
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
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 A +3230.8%
Contains more Vitamin B1 +78.1%
Contains more Vitamin B2 +29.5%
Contains more Vitamin B3 +189.8%
Contains more Vitamin B6 +132%
Contains more Vitamin C +∞%
Contains more Folate +111.4%
Equal in Vitamin B5 - 0.292

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.
Oatmeal Falafel
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Falafel Opinion
Net carbs 9.97g 31.84g Falafel
Protein 2.37g 13.31g Falafel
Fats 1.36g 17.8g Falafel
Carbs 11.67g 31.84g Falafel
Calories 68kcal 333kcal Falafel
Starch 10.37g g Oatmeal
Fructose 0g g Oatmeal
Sugar 0.46g g Falafel
Fiber 1.7g g Oatmeal
Calcium 80mg 54mg Oatmeal
Iron 5.96mg 3.42mg Oatmeal
Magnesium 26mg 82mg Falafel
Phosphorus 77mg 192mg Falafel
Potassium 61mg 585mg Falafel
Sodium 49mg 294mg Oatmeal
Zinc 0.62mg 1.5mg Falafel
Copper 0.066mg 0.258mg Falafel
Vitamin A 433IU 13IU Oatmeal
Vitamin E 0.07mg mg Oatmeal
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 1.6mg Falafel
Vitamin B1 0.26mg 0.146mg Oatmeal
Vitamin B2 0.215mg 0.166mg Oatmeal
Vitamin B3 3.025mg 1.044mg Oatmeal
Vitamin B5 0.317mg 0.292mg Oatmeal
Vitamin B6 0.29mg 0.125mg Oatmeal
Folate 44µg 93µg Falafel
Vitamin B12 0µg 0µg
Vitamin K 0.4µg µg Oatmeal
Tryptophan 0.04mg 0.134mg Falafel
Threonine 0.083mg 0.492mg Falafel
Isoleucine 0.105mg 0.567mg Falafel
Leucine 0.2mg 0.944mg Falafel
Lysine 0.135mg 0.856mg Falafel
Methionine 0.04mg 0.187mg Falafel
Phenylalanine 0.13mg 0.707mg Falafel
Valine 0.151mg 0.562mg Falafel
Histidine 0.057mg 0.364mg Falafel
Cholesterol 0mg 0mg
Trans Fat 0.003g 0g Falafel
Saturated Fat 0.226g 2.383g Oatmeal
Monounsaturated Fat 0.391g 10.171g Falafel
Polyunsaturated fat 0.426g 4.16g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal 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
27
Oatmeal
18
Falafel
Mineral Summary Score
44
Oatmeal
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
14%
Oatmeal
80%
Falafel
Carbohydrates
12%
Oatmeal
32%
Falafel
Fats
6%
Oatmeal
82%
Falafel

Comparison summary

Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 245mg)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 2.157g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $4)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 46)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.