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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
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 CalciumCalcium +61.1%
Contains less SodiumSodium -98%
Contains more SeleniumSelenium +180%
Contains more MagnesiumMagnesium +1540%
Contains more PotassiumPotassium +3556.3%
Contains more CopperCopper +545%
Contains more ZincZinc +1053.8%
Contains more PhosphorusPhosphorus +1180%
Contains more ManganeseManganese +∞%
~equal in Iron ~3.42mg

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.
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% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 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 E Vitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +165.5%
Contains more Vitamin B2Vitamin B2 +564%
Contains more Vitamin B3Vitamin B3 +100.8%
Contains more Vitamin B5Vitamin B5 +311.3%
Contains more Vitamin B6Vitamin B6 +861.5%
Contains more FolateFolate +675%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 WaterWater +153.1%
Contains more ProteinProtein +824.3%
Contains more FatsFats +8376.2%
Contains more CarbsCarbs +202.7%
Contains more OtherOther +1004.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated Fat: Sat. Fat 0.033 g
Monounsaturated Fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 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 -98.6%
Contains more Mono. FatMonounsaturated Fat +36225%
Contains more Poly. FatPolyunsaturated 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
Calories 50kcal 333kcal Falafel
Protein 1.44g 13.31g Falafel
Fats 0.21g 17.8g Falafel
Vitamin C 0mg 1.6mg Falafel
Net carbs 10.02g 31.84g Falafel
Carbs 10.52g 31.84g Falafel
Magnesium 5mg 82mg Falafel
Calcium 87mg 54mg Porridge
Potassium 16mg 585mg Falafel
Iron 3.74mg 3.42mg Porridge
Sugar 0.03g Falafel
Fiber 0.5g Porridge
Copper 0.04mg 0.258mg Falafel
Zinc 0.13mg 1.5mg Falafel
Phosphorus 15mg 192mg Falafel
Sodium 6mg 294mg Porridge
Vitamin A 0IU 13IU Falafel
Vitamin A RAE 0µg 1µg Falafel
Vitamin E 0.02mg Porridge
Manganese 0mg 0.691mg Falafel
Selenium 2.8µg 1µg Porridge
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
Vitamin K 0.1µg Porridge
Folate 12µg 93µg Falafel
Saturated Fat 0.033g 2.383g Porridge
Monounsaturated Fat 0.028g 10.171g Falafel
Polyunsaturated fat 0.114g 4.16g Falafel
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge 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
4%
Porridge
17%
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.