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Porridge vs. Falafel — In-Depth Nutrition Comparison

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Differences between Porridge and Falafel

  • Porridge contains less Manganese, Phosphorus, Copper, Folate, Magnesium, Potassium, Zinc, and Vitamin B2 than Falafel.
  • Falafel's daily need coverage for Manganese is 30% higher.
  • The amount of Sodium in Porridge is lower.

The food types used in this comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Falafel, home-prepared.

Infographic

Porridge 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +61.1%
Contains less Sodium -98%
Contains more Selenium +180%
Contains more Magnesium +1540%
Contains more Phosphorus +1180%
Contains more Potassium +3556.3%
Contains more Zinc +1053.8%
Contains more Copper +545%
Contains more Manganese +∞%
Equal in Iron - 3.42
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Contains more Calcium +61.1%
Contains less Sodium -98%
Contains more Selenium +180%
Contains more Magnesium +1540%
Contains more Phosphorus +1180%
Contains more Potassium +3556.3%
Contains more Zinc +1053.8%
Contains more Copper +545%
Contains more Manganese +∞%
Equal in Iron - 3.42

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +165.5%
Contains more Vitamin B2 +564%
Contains more Vitamin B3 +100.8%
Contains more Vitamin B5 +311.3%
Contains more Vitamin B6 +861.5%
Contains more Folate +675%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 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 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +165.5%
Contains more Vitamin B2 +564%
Contains more Vitamin B3 +100.8%
Contains more Vitamin B5 +311.3%
Contains more Vitamin B6 +861.5%
Contains more Folate +675%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +153.1%
Contains more Protein +824.3%
Contains more Fats +8376.2%
Contains more Carbs +202.7%
Contains more Other +1004.5%
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 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 Water +153.1%
Contains more Protein +824.3%
Contains more Fats +8376.2%
Contains more Carbs +202.7%
Contains more Other +1004.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -98.6%
Contains more Monounsaturated Fat +36225%
Contains more Polyunsaturated fat +3549.1%
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Contains less Saturated Fat -98.6%
Contains more Monounsaturated Fat +36225%
Contains more Polyunsaturated fat +3549.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Porridge Falafel
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Porridge Falafel Opinion
Net carbs 10.02g 31.84g Falafel
Protein 1.44g 13.31g Falafel
Fats 0.21g 17.8g Falafel
Carbs 10.52g 31.84g Falafel
Calories 50kcal 333kcal Falafel
Sugar 0.03g Falafel
Fiber 0.5g Porridge
Calcium 87mg 54mg Porridge
Iron 3.74mg 3.42mg Porridge
Magnesium 5mg 82mg Falafel
Phosphorus 15mg 192mg Falafel
Potassium 16mg 585mg Falafel
Sodium 6mg 294mg Porridge
Zinc 0.13mg 1.5mg Falafel
Copper 0.04mg 0.258mg Falafel
Manganese 0mg 0.691mg Falafel
Selenium 2.8µg 1µg Porridge
Vitamin A 0IU 13IU Falafel
Vitamin A RAE 0µg 1µg Falafel
Vitamin E 0.02mg Porridge
Vitamin C 0mg 1.6mg Falafel
Vitamin B1 0.055mg 0.146mg Falafel
Vitamin B2 0.025mg 0.166mg Falafel
Vitamin B3 0.52mg 1.044mg Falafel
Vitamin B5 0.071mg 0.292mg Falafel
Vitamin B6 0.013mg 0.125mg Falafel
Folate 12µg 93µg Falafel
Vitamin K 0.1µg Porridge
Tryptophan 0.02mg 0.134mg Falafel
Threonine 0.045mg 0.492mg Falafel
Isoleucine 0.063mg 0.567mg Falafel
Leucine 0.11mg 0.944mg Falafel
Lysine 0.037mg 0.856mg Falafel
Methionine 0.027mg 0.187mg Falafel
Phenylalanine 0.078mg 0.707mg Falafel
Valine 0.07mg 0.562mg Falafel
Histidine 0.033mg 0.364mg Falafel
Saturated Fat 0.033g 2.383g Porridge
Monounsaturated Fat 0.028g 10.171g Falafel
Polyunsaturated fat 0.114g 4.16g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Falafel
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
4%
Porridge
18%
Falafel
Minerals Daily Need Coverage Score
21%
Porridge
60%
Falafel

Comparison summary

Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 288mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 2.35g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $4)
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0.03g)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
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)

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.