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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" chart 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 Magnesium +1540%
Contains more Phosphorus +1180%
Contains more Potassium +3556.3%
Contains more Zinc +1053.8%
Contains more Copper +545%
Equal in Iron - 3.42
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 141% 4% 7% 2% 1% 4% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 129% 59% 83% 52% 39% 41% 86%
Contains more Calcium +61.1%
Contains less Sodium -98%
Contains more Magnesium +1540%
Contains more Phosphorus +1180%
Contains more Potassium +3556.3%
Contains more Zinc +1053.8%
Contains more Copper +545%
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" chart 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%

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.
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
Starch g g
Fructose g g
Sugar 0.03g g Falafel
Fiber 0.5g g 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
Vitamin A 0IU 13IU Falafel
Vitamin E 0.02mg mg Porridge
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K 0.1µg µg 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
Cholesterol 0mg 0mg
Trans Fat g 0g Porridge
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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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
4
Porridge
18
Falafel
Mineral Summary Score
24
Porridge
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
9%
Porridge
80%
Falafel
Carbohydrates
11%
Porridge
32%
Falafel
Fats
1%
Porridge
82%
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

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. 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.