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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, 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 than Oatmeal. Oatmeal contains 130µg of Vitamin A, 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.

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

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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 26% 2% 0% 65% 50% 57% 20% 67% 0% 1% 33%
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%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Falafel
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?
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)

All nutrients comparison - raw data values

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

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.