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  6. Oatmeal vs. Falafel

Oatmeal vs. Falafel — In-Depth Nutrition Comparison

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Differences between oatmeal and falafel

  • Oatmeal has more iron, vitamin B6, and vitamin B3, while falafel has more copper, phosphorus, potassium, magnesium, and folate.
  • Oatmeal's daily need coverage for iron is 32% higher.
  • Falafel contains 3 times less vitamin B3 than oatmeal. Oatmeal contains 3.025mg of vitamin B3, while falafel contains 1.044mg.
  • The amount of sodium in oatmeal is lower.
  • 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 Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Falafel, home-prepared.

Infographic

Oatmeal 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
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 +48.1%
Contains more IronIron +74.3%
Contains less SodiumSodium -83.3%
Contains more SeleniumSelenium +400%
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%

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% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
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 AVitamin A +12900%
Contains more Vitamin EVitamin E +∞%
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%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +111.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.292mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

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