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  6. Falafel vs. Oats

Falafel vs. Oats — In-Depth Nutrition Comparison

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What are the main differences between falafel and oats?

  • Falafel is richer in folate, while oats are higher in manganese, vitamin B1, phosphorus, copper, magnesium, zinc, vitamin B5, and iron.
  • Oats' daily need coverage for manganese is 184% higher.
  • Oats have 147 times less sodium than falafel. Falafel has 294mg of sodium, while oats have 2mg.
  • Oats have a higher glycemic index (59) than falafel (33).

We used Falafel, home-prepared and Oats types in this comparison.

Infographic

Falafel vs Oats 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%
Oats
Oats
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more PotassiumPotassium +36.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +115.9%
Contains more IronIron +38%
Contains more CopperCopper +142.6%
Contains more ZincZinc +164.7%
Contains more PhosphorusPhosphorus +172.4%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +611.4%
~equal in Calcium ~54mg

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%
Oats
Oats
2
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% 191% 32% 18% 81% 27% 0% 0% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +19.4%
Contains more FolateFolate +66.1%
Contains more Vitamin B1Vitamin B1 +422.6%
Contains more Vitamin B5Vitamin B5 +362%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B3 ~0.961mg
~equal in Vitamin B6 ~0.119mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Falafel Oats DV% diff.
Manganese 0.691mg 4.916mg 184%
Vitamin B1 0.146mg 0.763mg 51%
Phosphorus 192mg 523mg 47%
Fiber 10.6g 42%
Copper 0.258mg 0.626mg 41%
Magnesium 82mg 177mg 23%
Zinc 1.5mg 3.97mg 22%
Vitamin B5 0.292mg 1.349mg 21%
Monounsaturated fat 10.171g 2.178g 20%
Fats 17.8g 6.9g 17%
Iron 3.42mg 4.72mg 16%
Sodium 294mg 2mg 13%
Carbs 31.84g 66.27g 11%
Polyunsaturated fat 4.16g 2.535g 11%
Folate 93µg 56µg 9%
Protein 13.31g 16.89g 7%
Potassium 585mg 429mg 5%
Saturated fat 2.383g 1.217g 5%
Calories 333kcal 389kcal 3%
Vitamin C 1.6mg 0mg 2%
Selenium 1µg 2%
Vitamin B2 0.166mg 0.139mg 2%
Vitamin B3 1.044mg 0.961mg 1%
Protein per 100 calories 4g 4.3g N/A
Calories per 10 g protein 250kcal 230kcal N/A
Weight per 100 calories 30g 26g N/A
Unsaturated / Saturated Fat ratio 6 3.9 N/A
Net carbs 31.84g 55.67g N/A
Calcium 54mg 54mg 0%
Vitamin A 1µg 0µg 0%
Vitamin B6 0.125mg 0.119mg 0%
Tryptophan 0.134mg 0.234mg 0%
Threonine 0.492mg 0.575mg 0%
Isoleucine 0.567mg 0.694mg 0%
Leucine 0.944mg 1.284mg 0%
Lysine 0.856mg 0.701mg 0%
Methionine 0.187mg 0.312mg 0%
Phenylalanine 0.707mg 0.895mg 0%
Valine 0.562mg 0.937mg 0%
Histidine 0.364mg 0.405mg 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
Oats
Oats
2
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more FatsFats +158%
Contains more WaterWater +321.2%
Contains more OtherOther +41.3%
Contains more ProteinProtein +26.9%
Contains more CarbsCarbs +108.1%

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
Oats
Oats
1
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains more Mono. FatMonounsaturated fat +367%
Contains more Poly. FatPolyunsaturated fat +64.1%
Contains less Sat. FatSaturated fat -48.9%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.