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Porridge vs Falafel - In-Depth Nutrition Comparison

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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 Potassium +3556.3%
Contains more Magnesium +1540%
Contains more Copper +545%
Contains more Zinc +1053.8%
Contains more Phosphorus +1180%
Equal in Iron - 3.42
Contains more Calcium +61.1%
Contains less Sodium -98%
Contains more Potassium +3556.3%
Contains more Magnesium +1540%
Contains more Copper +545%
Contains more Zinc +1053.8%
Contains more Phosphorus +1180%
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 C +∞%
Contains more Vitamin A +∞%
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 Folic acid (B9) +87.5%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
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 Folic acid (B9) +87.5%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
3
Porridge
10
Falafel
Mineral Summary Score
13
Porridge
43
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 the food
Protein
9%
Porridge
80%
Falafel
Carbohydrates
11%
Porridge
32%
Falafel
Fats
1%
Porridge
82%
Falafel

Comparison summary table

Pay attention at 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 Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

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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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 contains less Sugars?
Falafel
Falafel contains less Sugars (difference - 0.03g)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 16)
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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Porridge Falafel Opinion
Calories 50 333 Falafel
Protein 1.44 13.31 Falafel
Fats 0.21 17.8 Falafel
Vitamin C 0 1.6 Falafel
Carbs 10.52 31.84 Falafel
Cholesterol 0 0
Vitamin D 0 0
Iron 3.74 3.42 Porridge
Calcium 87 54 Porridge
Potassium 16 585 Falafel
Magnesium 5 82 Falafel
Sugars 0.03 Porridge
Fiber 0.5 Porridge
Copper 0.04 0.258 Falafel
Zinc 0.13 1.5 Falafel
Starch
Phosphorus 15 192 Falafel
Sodium 6 294 Porridge
Vitamin A 0 13 Falafel
Vitamin E 0.02 Porridge
Vitamin D 0 0
Vitamin B1 0.055 0.146 Falafel
Vitamin B2 0.025 0.166 Falafel
Vitamin B3 0.52 1.044 Falafel
Vitamin B5 0.071 0.292 Falafel
Vitamin B6 0.013 0.125 Falafel
Vitamin B12 0 0
Vitamin K 0.1 Porridge
Folic acid (B9) 8 15 Falafel
Trans Fat 0 Porridge
Saturated Fat 0.033 2.383 Porridge
Monounsaturated Fat 0.028 10.171 Falafel
Polyunsaturated fat 0.114 4.16 Falafel
Tryptophan 0.02 0.134 Falafel
Threonine 0.045 0.492 Falafel
Isoleucine 0.063 0.567 Falafel
Leucine 0.11 0.944 Falafel
Lysine 0.037 0.856 Falafel
Methionine 0.027 0.187 Falafel
Phenylalanine 0.078 0.707 Falafel
Valine 0.07 0.562 Falafel
Histidine 0.033 0.364 Falafel
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.