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Oat vs Falafel - In-Depth Nutrition Comparison

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What are the main differences between Oat and Falafel?

  • Oat is richer in Manganese, Vitamin B1, Phosphorus, Copper, Magnesium, Zinc, Vitamin B5, and Iron, while Falafel is higher in Folate.
  • Oat's daily need coverage for Manganese is 184% higher.
  • Falafel has 5 times less Vitamin B1 than Oat. Oat has 0.763mg of Vitamin B1, while Falafel has 0.146mg.
  • Oat is lower in Sodium.

We used Oats and Falafel, home-prepared types in this comparison.

Infographic

Oat 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
Oat
6
:
Contains more Iron +38%
Contains more Magnesium +115.9%
Contains more Copper +142.6%
Contains more Zinc +164.7%
Contains more Phosphorus +172.4%
Contains less Sodium -99.3%
Contains more Potassium +36.4%
Equal in Calcium - 54
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 17% 38% 127% 209% 109% 225% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 129% 17% 52% 59% 86% 41% 83% 39%
Contains more Iron +38%
Contains more Magnesium +115.9%
Contains more Copper +142.6%
Contains more Zinc +164.7%
Contains more Phosphorus +172.4%
Contains less Sodium -99.3%
Contains more Potassium +36.4%
Equal in Calcium - 54

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
Oat
2
:
Contains more Vitamin B1 +422.6%
Contains more Vitamin B5 +362%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +19.4%
Contains more Folate +66.1%
Equal in Vitamin B3 - 1.044
Equal in Vitamin B6 - 0.125
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% 0% 0% 191% 33% 19% 81% 28% 0% 0% 43%
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 B1 +422.6%
Contains more Vitamin B5 +362%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +19.4%
Contains more Folate +66.1%
Equal in Vitamin B3 - 1.044
Equal in Vitamin B6 - 0.125

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
33
Oat
18
Falafel
Mineral Summary Score
112
Oat
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
101%
Oat
80%
Falafel
Carbohydrates
66%
Oat
32%
Falafel
Fats
32%
Oat
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.
Oat Falafel
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat 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?
Oat
Oat contains less Sodium (difference - 292mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 1.166g)
Which food is cheaper?
Oat
Oat is cheaper (difference - $3.4)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 26)
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)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

All nutrients comparison - raw data values

Nutrient Oat Falafel Opinion
Calories 389 333 Oat
Protein 16.89 13.31 Oat
Fats 6.9 17.8 Falafel
Vitamin C 0 1.6 Falafel
Carbs 66.27 31.84 Oat
Cholesterol 0 0
Vitamin D 0 0
Iron 4.72 3.42 Oat
Calcium 54 54
Potassium 429 585 Falafel
Magnesium 177 82 Oat
Sugar
Fiber 10.6 Oat
Copper 0.626 0.258 Oat
Zinc 3.97 1.5 Oat
Starch
Phosphorus 523 192 Oat
Sodium 2 294 Oat
Vitamin A 0 13 Falafel
Vitamin E
Vitamin D 0 0
Vitamin B1 0.763 0.146 Oat
Vitamin B2 0.139 0.166 Falafel
Vitamin B3 0.961 1.044 Falafel
Vitamin B5 1.349 0.292 Oat
Vitamin B6 0.119 0.125 Falafel
Vitamin B12 0 0
Vitamin K
Folate 56 93 Falafel
Trans Fat 0 Oat
Saturated Fat 1.217 2.383 Oat
Monounsaturated Fat 2.178 10.171 Falafel
Polyunsaturated fat 2.535 4.16 Falafel
Tryptophan 0.234 0.134 Oat
Threonine 0.575 0.492 Oat
Isoleucine 0.694 0.567 Oat
Leucine 1.284 0.944 Oat
Lysine 0.701 0.856 Falafel
Methionine 0.312 0.187 Oat
Phenylalanine 0.895 0.707 Oat
Valine 0.937 0.562 Oat
Histidine 0.405 0.364 Oat
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.