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  6. Tuna vs. Falafel

Tuna vs. Falafel — In-Depth Nutrition Comparison

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How are Tuna and Falafel different?

  • Tuna is higher in Selenium, Vitamin B3, Vitamin B12, Vitamin B6, and Phosphorus, however, Falafel is richer in Iron, Manganese, Copper, and Folate.
  • Daily need coverage for Selenium from Tuna is 195% higher.
  • Falafel has less Cholesterol.

Fish, tuna, yellowfin, fresh, cooked, dry heat and Falafel, home-prepared are the varieties used in this article.

Infographic

Tuna 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.
Tuna
Tuna
3
:
7
Falafel
Falafel
Contains more Phosphorus +73.4%
Contains less Sodium -81.6%
Contains more Selenium +10720%
Contains more Calcium +1250%
Contains more Iron +271.7%
Contains more Magnesium +95.2%
Contains more Potassium +11%
Contains more Zinc +233.3%
Contains more Copper +500%
Contains more Manganese +5215.4%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Falafel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Contains more Phosphorus +73.4%
Contains less Sodium -81.6%
Contains more Selenium +10720%
Contains more Calcium +1250%
Contains more Iron +271.7%
Contains more Magnesium +95.2%
Contains more Potassium +11%
Contains more Zinc +233.3%
Contains more Copper +500%
Contains more Manganese +5215.4%

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.
Tuna
Tuna
8
:
4
Falafel
Falafel
Contains more Vitamin A +400%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +2014%
Contains more Vitamin B5 +14.4%
Contains more Vitamin B6 +730.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +21.2%
Contains more Folate +4550%
Equal in Vitamin B1 - 0.146
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Falafel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 6% 37% 39% 20% 18% 29% 70% 0% 0%
Contains more Vitamin A +400%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +2014%
Contains more Vitamin B5 +14.4%
Contains more Vitamin B6 +730.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +21.2%
Contains more Folate +4550%
Equal in Vitamin B1 - 0.146

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
2
:
3
Falafel
Falafel
Contains more Protein +119%
Contains more Water +99.2%
Contains more Fats +2916.9%
Contains more Carbs +∞%
Contains more Other +89.8%
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Falafel
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 Protein +119%
Contains more Water +99.2%
Contains more Fats +2916.9%
Contains more Carbs +∞%
Contains more Other +89.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
1
:
2
Falafel
Falafel
Contains less Saturated Fat -91.4%
Contains more Monounsaturated Fat +7270.3%
Contains more Polyunsaturated fat +2277.1%
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Falafel
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Contains less Saturated Fat -91.4%
Contains more Monounsaturated Fat +7270.3%
Contains more Polyunsaturated fat +2277.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tuna Falafel
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Tuna Falafel Opinion
Net carbs 0g 31.84g Falafel
Protein 29.15g 13.31g Tuna
Fats 0.59g 17.8g Falafel
Carbs 0g 31.84g Falafel
Calories 130kcal 333kcal Falafel
Calcium 4mg 54mg Falafel
Iron 0.92mg 3.42mg Falafel
Magnesium 42mg 82mg Falafel
Phosphorus 333mg 192mg Tuna
Potassium 527mg 585mg Falafel
Sodium 54mg 294mg Tuna
Zinc 0.45mg 1.5mg Falafel
Copper 0.043mg 0.258mg Falafel
Manganese 0.013mg 0.691mg Falafel
Selenium 108.2µg 1µg Tuna
Vitamin A 65IU 13IU Tuna
Vitamin A RAE 22µg 1µg Tuna
Vitamin E 0.29mg Tuna
Vitamin D 82IU 0IU Tuna
Vitamin D 2µg 0µg Tuna
Vitamin C 0mg 1.6mg Falafel
Vitamin B1 0.134mg 0.146mg Falafel
Vitamin B2 0.137mg 0.166mg Falafel
Vitamin B3 22.07mg 1.044mg Tuna
Vitamin B5 0.334mg 0.292mg Tuna
Vitamin B6 1.038mg 0.125mg Tuna
Folate 2µg 93µg Falafel
Vitamin B12 2.35µg 0µg Tuna
Vitamin K 0.1µg Tuna
Tryptophan 0.313mg 0.134mg Tuna
Threonine 1.224mg 0.492mg Tuna
Isoleucine 1.287mg 0.567mg Tuna
Leucine 2.27mg 0.944mg Tuna
Lysine 2.565mg 0.856mg Tuna
Methionine 0.827mg 0.187mg Tuna
Phenylalanine 1.091mg 0.707mg Tuna
Valine 1.438mg 0.562mg Tuna
Histidine 0.822mg 0.364mg Tuna
Cholesterol 47mg 0mg Falafel
Trans Fat 0.02g 0g Falafel
Saturated Fat 0.205g 2.383g Tuna
Omega-3 - DHA 0.105g Tuna
Omega-3 - EPA 0.015g Tuna
Omega-3 - DPA 0.005g Tuna
Monounsaturated Fat 0.138g 10.171g Falafel
Polyunsaturated fat 0.175g 4.16g Falafel
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Falafel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
92%
Tuna
18%
Falafel
Minerals Daily Need Coverage Score
88%
Tuna
60%
Falafel

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 240mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 2.178g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 33)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $4)
Which food is richer in vitamins?
Tuna
Tuna is relatively richer in vitamins
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Falafel
Falafel is lower in Cholesterol (difference - 47mg)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals

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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.