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  6. Oats vs. Falafel

Oats vs. Falafel — In-Depth Nutrition Comparison

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What are the main differences between oats and falafel?

  • Oats are richer in manganese, vitamin B1, phosphorus, copper, magnesium, zinc, vitamin B5, and iron, while falafel is higher in folate.
  • Oats' daily need coverage for manganese is 184% higher.
  • Falafel has 5 times less vitamin B1 than oats. Oats have 0.763mg of vitamin B1, while falafel has 0.146mg.
  • Oats are lower in sodium.
  • Oats have a higher glycemic index (59) than falafel (33).

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

Infographic

Oats 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.
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%
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 +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%
Contains more PotassiumPotassium +36.4%
~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.
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%
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 B1Vitamin B1 +422.6%
Contains more Vitamin B5Vitamin B5 +362%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +19.4%
Contains more FolateFolate +66.1%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B3 ~1.044mg
~equal in Vitamin B6 ~0.125mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ProteinProtein +26.9%
Contains more CarbsCarbs +108.1%
Contains more FatsFats +158%
Contains more WaterWater +321.2%
Contains more OtherOther +41.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 -48.9%
Contains more Mono. FatMonounsaturated fat +367%
Contains more Poly. FatPolyunsaturated fat +64.1%

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