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  6. Falafel vs. Oatmeal

Falafel vs. Oatmeal — In-Depth Nutrition Comparison

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Differences between falafel and oatmeal

  • Falafel has more copper, phosphorus, potassium, magnesium, and folate, while oatmeal has more iron, vitamin B6, and vitamin B3.
  • Oatmeal's daily need coverage for iron is 32% higher.
  • Oatmeal contains 11 times less saturated fat than falafel. Falafel contains 2.383g of saturated fat, while oatmeal contains 0.226g.
  • Falafel has a lower glycemic index. The glycemic index of falafel is 33, while the glycemic index of oatmeal is 79.

The food types used in this comparison are Falafel, home-prepared and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Falafel vs Oatmeal 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 59% 16% 52% 128% 86% 41% 82% 38% 90% 5.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more MagnesiumMagnesium +215.4%
Contains more PotassiumPotassium +859%
Contains more CopperCopper +290.9%
Contains more ZincZinc +141.9%
Contains more PhosphorusPhosphorus +149.4%
Contains more ManganeseManganese +23.8%
Contains more CalciumCalcium +48.1%
Contains more IronIron +74.3%
Contains less SodiumSodium -83.3%
Contains more SeleniumSelenium +400%

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 5.3% 0% 0.33% 0% 37% 38% 20% 18% 29% 0% 0% 70%
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% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +111.4%
Contains more Vitamin AVitamin A +12900%
Contains more Vitamin B1Vitamin B1 +78.1%
Contains more Vitamin B2Vitamin B2 +29.5%
Contains more Vitamin B3Vitamin B3 +189.8%
Contains more Vitamin B6Vitamin B6 +132%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.317mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Falafel Oatmeal DV% diff.
Iron 3.42mg 5.96mg 32%
Fats 17.8g 1.36g 25%
Polyunsaturated fat 4.16g 0.426g 25%
Monounsaturated fat 10.171g 0.391g 24%
Protein 13.31g 2.37g 22%
Copper 0.258mg 0.066mg 21%
Phosphorus 192mg 77mg 16%
Potassium 585mg 61mg 15%
Vitamin A 1µg 130µg 14%
Calories 333kcal 68kcal 13%
Magnesium 82mg 26mg 13%
Vitamin B6 0.125mg 0.29mg 13%
Vitamin B3 1.044mg 3.025mg 12%
Folate 93µg 44µg 12%
Sodium 294mg 49mg 11%
Vitamin B1 0.146mg 0.26mg 10%
Saturated fat 2.383g 0.226g 10%
Zinc 1.5mg 0.62mg 8%
Carbs 31.84g 11.67g 7%
Fiber 1.7g 7%
Selenium 1µg 5µg 7%
Manganese 0.691mg 0.558mg 6%
Starch 10.37g 4%
Vitamin B2 0.166mg 0.215mg 4%
Calcium 54mg 80mg 3%
Vitamin C 1.6mg 0mg 2%
Vitamin B5 0.292mg 0.317mg 1%
Choline 4.7mg 1%
Protein per 100 calories 4g 3.5g N/A
Calories per 10 g protein 250kcal 287kcal N/A
Weight per 100 calories 30g 147g N/A
Unsaturated / Saturated Fat ratio 6 3.6 N/A
Net carbs 31.84g 9.97g N/A
Sugar 0.46g N/A
Vitamin E 0.07mg 0%
Vitamin K 0.4µg 0%
Trans fat 0g 0.003g N/A
Tryptophan 0.134mg 0.04mg 0%
Threonine 0.492mg 0.083mg 0%
Isoleucine 0.567mg 0.105mg 0%
Leucine 0.944mg 0.2mg 0%
Lysine 0.856mg 0.135mg 0%
Methionine 0.187mg 0.04mg 0%
Phenylalanine 0.707mg 0.13mg 0%
Valine 0.562mg 0.151mg 0%
Histidine 0.364mg 0.057mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +461.6%
Contains more FatsFats +1208.8%
Contains more CarbsCarbs +172.8%
Contains more OtherOther +326.3%
Contains more WaterWater +142.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 61% 25%
Saturated fat: Sat. Fat 2.383 g
Monounsaturated fat: Mono. Fat 10.171 g
Polyunsaturated fat: Poly. Fat 4.16 g
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains more Mono. FatMonounsaturated fat +2501.3%
Contains more Poly. FatPolyunsaturated fat +876.5%
Contains less Sat. FatSaturated fat -90.5%

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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. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/nutrients
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.