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  6. Groat vs. Falafel

Groat vs. Falafel — In-Depth Nutrition Comparison

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What are the main differences between groat and falafel?

  • Groat is richer in copper, vitamin B3, magnesium, manganese, phosphorus, vitamin B2, vitamin B5, and selenium, while falafel is higher in folate and iron.
  • Groat's daily need coverage for copper is 94% higher.
  • Falafel has 8 times less selenium than groat. Groat has 8.3µg of selenium, while falafel has 1µg.
  • Groat has a higher glycemic index (54) than falafel (33).

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

Infographic

Groat vs Falafel infographic
Infographic link

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.
Groat
Groat
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
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 MagnesiumMagnesium +181.7%
Contains more CopperCopper +326.4%
Contains more ZincZinc +60%
Contains more PhosphorusPhosphorus +80.7%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +88.1%
Contains more SeleniumSelenium +730%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +27.2%
Contains more IronIron +55.5%

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.
Groat
Groat
4
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% 25% 98% 132% 74% 48% 0% 0% 23%
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 B2Vitamin B2 +156%
Contains more Vitamin B3Vitamin B3 +572.4%
Contains more Vitamin B5Vitamin B5 +322.3%
Contains more Vitamin B6Vitamin B6 +68%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +44.6%
Contains more FolateFolate +210%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Groat Falafel DV% diff.
Copper 1.1mg 0.258mg 94%
Fiber 10g 40%
Vitamin B3 7.02mg 1.044mg 37%
Magnesium 231mg 82mg 35%
Manganese 1.3mg 0.691mg 26%
Monounsaturated fat 1.04g 10.171g 23%
Fats 3.4g 17.8g 22%
Phosphorus 347mg 192mg 22%
Polyunsaturated fat 1.039g 4.16g 21%
Vitamin B2 0.425mg 0.166mg 20%
Vitamin B5 1.233mg 0.292mg 19%
Folate 30µg 93µg 16%
Iron 2.2mg 3.42mg 15%
Carbs 71.5g 31.84g 13%
Sodium 1mg 294mg 13%
Selenium 8.3µg 1µg 13%
Zinc 2.4mg 1.5mg 8%
Vitamin B6 0.21mg 0.125mg 7%
Saturated fat 0.741g 2.383g 7%
Calcium 18mg 54mg 4%
Potassium 460mg 585mg 4%
Vitamin B1 0.101mg 0.146mg 4%
Vitamin C 0mg 1.6mg 2%
Calories 343kcal 333kcal 1%
Protein 13.25g 13.31g 0%
Protein per 100 calories 3.9g 4g N/A
Calories per 10 g protein 259kcal 250kcal N/A
Weight per 100 calories 29g 30g N/A
Unsaturated / Saturated Fat ratio 2.8 6 N/A
Net carbs 61.5g 31.84g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.192mg 0.134mg 0%
Threonine 0.506mg 0.492mg 0%
Isoleucine 0.498mg 0.567mg 0%
Leucine 0.832mg 0.944mg 0%
Lysine 0.672mg 0.856mg 0%
Methionine 0.172mg 0.187mg 0%
Phenylalanine 0.52mg 0.707mg 0%
Valine 0.678mg 0.562mg 0%
Histidine 0.309mg 0.364mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
1
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 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 CarbsCarbs +124.6%
Contains more FatsFats +423.5%
Contains more WaterWater +255.1%
Contains more OtherOther +15.7%
~equal in Protein ~13.31g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
1
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 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 -68.9%
Contains more Mono. FatMonounsaturated fat +878%
Contains more Poly. FatPolyunsaturated fat +300.4%

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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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.