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  6. Falafel vs. Porridge

Falafel vs. Porridge — In-Depth Nutrition Comparison

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Differences between falafel and porridge

  • 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.
  • Porridge contains 72 times less saturated fat than falafel. Falafel contains 2.383g of saturated fat, while porridge contains 0.033g.
  • 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 Falafel, home-prepared and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Falafel vs Porridge 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
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 +∞%
Contains more CalciumCalcium +61.1%
Contains less SodiumSodium -98%
Contains more SeleniumSelenium +180%
~equal in Iron ~3.74mg

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% 0% 0.4% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9%
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 Falafel Porridge DV% diff.
Manganese 0.691mg 0mg 30%
Fats 17.8g 0.21g 27%
Polyunsaturated fat 4.16g 0.114g 27%
Phosphorus 192mg 15mg 25%
Monounsaturated fat 10.171g 0.028g 25%
Protein 13.31g 1.44g 24%
Copper 0.258mg 0.04mg 24%
Folate 93µg 12µg 20%
Magnesium 82mg 5mg 18%
Potassium 585mg 16mg 17%
Calories 333kcal 50kcal 14%
Sodium 294mg 6mg 13%
Zinc 1.5mg 0.13mg 12%
Vitamin B2 0.166mg 0.025mg 11%
Saturated fat 2.383g 0.033g 11%
Vitamin B6 0.125mg 0.013mg 9%
Vitamin B1 0.146mg 0.055mg 8%
Carbs 31.84g 10.52g 7%
Iron 3.42mg 3.74mg 4%
Vitamin B5 0.292mg 0.071mg 4%
Calcium 54mg 87mg 3%
Selenium 1µg 2.8µg 3%
Vitamin B3 1.044mg 0.52mg 3%
Vitamin C 1.6mg 0mg 2%
Fiber 0.5g 2%
Protein per 100 calories 4g 2.9g N/A
Calories per 10 g protein 250kcal 347kcal N/A
Weight per 100 calories 30g 200g N/A
Unsaturated / Saturated Fat ratio 6 4.3 N/A
Net carbs 31.84g 10.02g N/A
Sugar 0.03g N/A
Vitamin A 1µg 0µg 0%
Vitamin E 0.02mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.134mg 0.02mg 0%
Threonine 0.492mg 0.045mg 0%
Isoleucine 0.567mg 0.063mg 0%
Leucine 0.944mg 0.11mg 0%
Lysine 0.856mg 0.037mg 0%
Methionine 0.187mg 0.027mg 0%
Phenylalanine 0.707mg 0.078mg 0%
Valine 0.562mg 0.07mg 0%
Histidine 0.364mg 0.033mg 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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +824.3%
Contains more FatsFats +8376.2%
Contains more CarbsCarbs +202.7%
Contains more OtherOther +1004.5%
Contains more WaterWater +153.1%

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
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +36225%
Contains more Poly. FatPolyunsaturated fat +3549.1%
Contains less Sat. FatSaturated fat -98.6%

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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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.