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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 Phosphorus +172.4%
Contains less Sodium -99.3%
Contains more Zinc +164.7%
Contains more Copper +142.6%
Contains more Potassium +36.4%
Equal in Calcium - 54
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 129% 59% 83% 52% 39% 41% 86%
Contains more Iron +38%
Contains more Magnesium +115.9%
Contains more Phosphorus +172.4%
Contains less Sodium -99.3%
Contains more Zinc +164.7%
Contains more Copper +142.6%
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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +19.4%
Contains more Folate +66.1%
Equal in Vitamin B3 - 1.044
Equal in Vitamin B6 - 0.125
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
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 B1 +422.6%
Contains more Vitamin B5 +362%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +19.4%
Contains more Folate +66.1%
Equal in Vitamin B3 - 1.044
Equal in Vitamin B6 - 0.125

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 Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Oat Falafel Opinion
Net carbs 55.67g 31.84g Oat
Protein 16.89g 13.31g Oat
Fats 6.9g 17.8g Falafel
Carbs 66.27g 31.84g Oat
Calories 389kcal 333kcal Oat
Starch g g
Fructose g g
Sugar g g
Fiber 10.6g g Oat
Calcium 54mg 54mg
Iron 4.72mg 3.42mg Oat
Magnesium 177mg 82mg Oat
Phosphorus 523mg 192mg Oat
Potassium 429mg 585mg Falafel
Sodium 2mg 294mg Oat
Zinc 3.97mg 1.5mg Oat
Copper 0.626mg 0.258mg Oat
Vitamin A 0IU 13IU Falafel
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 1.6mg Falafel
Vitamin B1 0.763mg 0.146mg Oat
Vitamin B2 0.139mg 0.166mg Falafel
Vitamin B3 0.961mg 1.044mg Falafel
Vitamin B5 1.349mg 0.292mg Oat
Vitamin B6 0.119mg 0.125mg Falafel
Folate 56µg 93µg Falafel
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.234mg 0.134mg Oat
Threonine 0.575mg 0.492mg Oat
Isoleucine 0.694mg 0.567mg Oat
Leucine 1.284mg 0.944mg Oat
Lysine 0.701mg 0.856mg Falafel
Methionine 0.312mg 0.187mg Oat
Phenylalanine 0.895mg 0.707mg Oat
Valine 0.937mg 0.562mg Oat
Histidine 0.405mg 0.364mg Oat
Cholesterol 0mg 0mg
Trans Fat g 0g Oat
Saturated Fat 1.217g 2.383g Oat
Monounsaturated Fat 2.178g 10.171g Falafel
Polyunsaturated fat 2.535g 4.16g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat 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
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

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 Sugar?
?
The foods are relatively equal in Sugar ( g)
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. 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.