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  6. Porridge vs. Falafel

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.
  • Falafel has a lower glycemic index. The glycemic index of falafel is 33, while the glycemic index of porridge is 66.

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.4% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.3% 0% 0.33% 0% 37% 38% 20% 18% 29% 0% 0% 70%
Contains more Vitamin EVitamin 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

All nutrients comparison - raw data values

Nutrient Porridge Falafel DV% diff.
Manganese 0mg 0.691mg 30%
Fats 0.21g 17.8g 27%
Polyunsaturated fat 0.114g 4.16g 27%
Phosphorus 15mg 192mg 25%
Monounsaturated fat 0.028g 10.171g 25%
Protein 1.44g 13.31g 24%
Copper 0.04mg 0.258mg 24%
Folate 12µg 93µg 20%
Magnesium 5mg 82mg 18%
Potassium 16mg 585mg 17%
Calories 50kcal 333kcal 14%
Sodium 6mg 294mg 13%
Zinc 0.13mg 1.5mg 12%
Vitamin B2 0.025mg 0.166mg 11%
Saturated fat 0.033g 2.383g 11%
Vitamin B6 0.013mg 0.125mg 9%
Vitamin B1 0.055mg 0.146mg 8%
Carbs 10.52g 31.84g 7%
Iron 3.74mg 3.42mg 4%
Vitamin B5 0.071mg 0.292mg 4%
Calcium 87mg 54mg 3%
Selenium 2.8µg 1µg 3%
Vitamin B3 0.52mg 1.044mg 3%
Vitamin C 0mg 1.6mg 2%
Fiber 0.5g 2%
Protein per 100 calories 2.9g 4g N/A
Calories per 10 g protein 347kcal 250kcal N/A
Weight per 100 calories 200g 30g N/A
Unsaturated / Saturated Fat ratio 4.3 6 N/A
Net carbs 10.02g 31.84g N/A
Sugar 0.03g N/A
Vitamin A 0µg 1µg 0%
Vitamin E 0.02mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.02mg 0.134mg 0%
Threonine 0.045mg 0.492mg 0%
Isoleucine 0.063mg 0.567mg 0%
Leucine 0.11mg 0.944mg 0%
Lysine 0.037mg 0.856mg 0%
Methionine 0.027mg 0.187mg 0%
Phenylalanine 0.078mg 0.707mg 0%
Valine 0.07mg 0.562mg 0%
Histidine 0.033mg 0.364mg 0%

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%

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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.