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  6. Oat vs. Falafel

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
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Oat
Oat
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 59% 16% 52% 128% 86% 41% 82% 38% 90% 5.5%
Contains more MagnesiumMagnesium +115.9%
Contains more IronIron +38%
Contains more CopperCopper +142.6%
Contains more ZincZinc +164.7%
Contains more PhosphorusPhosphorus +172.4%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +611.4%
Contains more PotassiumPotassium +36.4%
~equal in Calcium ~54mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Oat
Oat
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.3% 0.78% 0% 0% 37% 38% 20% 18% 29% 0% 0% 70% 0%
Contains more Vitamin B1Vitamin B1 +422.6%
Contains more Vitamin B5Vitamin B5 +362%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +19.4%
Contains more FolateFolate +66.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.044mg
~equal in Vitamin B6 ~0.125mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
2
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
13% 18% 32% 35% 2%
Protein: 13.31 g
Fats: 17.8 g
Carbs: 31.84 g
Water: 34.62 g
Other: 2.43 g
Contains more ProteinProtein +26.9%
Contains more CarbsCarbs +108.1%
Contains more FatsFats +158%
Contains more WaterWater +321.2%
Contains more OtherOther +41.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
1
21% 37% 43%
Saturated Fat: Sat. Fat 1.217 g
Monounsaturated Fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
14% 61% 25%
Saturated Fat: Sat. Fat 2.383 g
Monounsaturated Fat: Mono. Fat 10.171 g
Polyunsaturated fat: Poly. Fat 4.16 g
Contains less Sat. FatSaturated Fat -48.9%
Contains more Mono. FatMonounsaturated Fat +367%
Contains more Poly. FatPolyunsaturated fat +64.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Oat Falafel Opinion
Calories 389kcal 333kcal Oat
Protein 16.89g 13.31g Oat
Fats 6.9g 17.8g Falafel
Vitamin C 0mg 1.6mg Falafel
Net carbs 55.67g 31.84g Oat
Carbs 66.27g 31.84g Oat
Magnesium 177mg 82mg Oat
Calcium 54mg 54mg
Potassium 429mg 585mg Falafel
Iron 4.72mg 3.42mg Oat
Fiber 10.6g Oat
Copper 0.626mg 0.258mg Oat
Zinc 3.97mg 1.5mg Oat
Phosphorus 523mg 192mg Oat
Sodium 2mg 294mg Oat
Vitamin A 0IU 13IU Falafel
Vitamin A 0µg 1µg Falafel
Manganese 4.916mg 0.691mg Oat
Selenium 1µg 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
Saturated Fat 1.217g 2.383g Oat
Monounsaturated Fat 2.178g 10.171g Falafel
Polyunsaturated fat 2.535g 4.16g Falafel
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

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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
Oat
17%
Falafel
Minerals Daily Need Coverage Score
154%
Oat
60%
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.