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Falafel vs Tofu - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 287mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 1.692g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 20)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $4)
Which food contains less Sugars?
Falafel
Falafel contains less Sugars (difference - 0.62g)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
Which food is richer in vitamins?
Falafel
Falafel is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Falafel Tofu
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugars ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Falafel Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
10
Falafel
4
Tofu
Mineral Summary Score
43
Falafel
38
Tofu

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Tofu
Contains more Potassium +383.5%
Contains more Magnesium +173.3%
Contains more Copper +33.7%
Contains more Zinc +87.5%
Contains more Phosphorus +97.9%
Contains more Iron +56.7%
Contains more Calcium +548.1%
Contains less Sodium -97.6%
Contains more Potassium +383.5%
Contains more Magnesium +173.3%
Contains more Copper +33.7%
Contains more Zinc +87.5%
Contains more Phosphorus +97.9%
Contains more Iron +56.7%
Contains more Calcium +548.1%
Contains less Sodium -97.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Tofu
Contains more Vitamin C +1500%
Contains more Vitamin B1 +80.2%
Contains more Vitamin B2 +219.2%
Contains more Vitamin B3 +435.4%
Contains more Vitamin B5 +329.4%
Contains more Vitamin B6 +166%
Contains more Folic acid (B9) +∞%
Contains more Vitamin A +553.8%
Contains more Vitamin C +1500%
Contains more Vitamin B1 +80.2%
Contains more Vitamin B2 +219.2%
Contains more Vitamin B3 +435.4%
Contains more Vitamin B5 +329.4%
Contains more Vitamin B6 +166%
Contains more Folic acid (B9) +∞%
Contains more Vitamin A +553.8%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
80%
Falafel
48%
Tofu
Carbohydrates
32%
Falafel
2%
Tofu
Fats
82%
Falafel
22%
Tofu

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Falafel Tofu Opinion
Calories 333 76 Falafel
Protein 13.31 8.08 Falafel
Fats 17.8 4.78 Falafel
Vitamin C 1.6 0.1 Falafel
Carbs 31.84 1.87 Falafel
Cholesterol 0 0
Vitamin D 0 0
Iron 3.42 5.36 Tofu
Calcium 54 350 Tofu
Potassium 585 121 Falafel
Magnesium 82 30 Falafel
Sugars 0.62 Tofu
Fiber 0.3 Tofu
Copper 0.258 0.193 Falafel
Zinc 1.5 0.8 Falafel
Starch
Phosphorus 192 97 Falafel
Sodium 294 7 Tofu
Vitamin A 13 85 Tofu
Vitamin E 0.01 Tofu
Vitamin D 0 0
Vitamin B1 0.146 0.081 Falafel
Vitamin B2 0.166 0.052 Falafel
Vitamin B3 1.044 0.195 Falafel
Vitamin B5 0.292 0.068 Falafel
Vitamin B6 0.125 0.047 Falafel
Vitamin B12 0 0
Vitamin K 2.4 Tofu
Folic acid (B9) 15 0 Falafel
Trans Fat 0 0
Saturated Fat 2.383 0.691 Tofu
Monounsaturated Fat 10.171 1.056 Falafel
Polyunsaturated fat 4.16 2.699 Falafel
Tryptophan 0.134 0.12 Falafel
Threonine 0.492 0.402 Falafel
Isoleucine 0.567 0.435 Falafel
Leucine 0.944 0.713 Falafel
Lysine 0.856 0.452 Falafel
Methionine 0.187 0.108 Falafel
Phenylalanine 0.707 0.428 Falafel
Valine 0.562 0.446 Falafel
Histidine 0.364 0.221 Falafel
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.