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Falafel vs. Sun-dried tomato — In-Depth Nutrition Comparison

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The main differences between falafel and sun-dried tomato

  • Falafel is richer in folate, manganese, and iron, yet sun-dried tomato is richer in vitamin C, potassium, vitamin A, copper, vitamin B2, vitamin B3, and vitamin B6.
  • Daily need coverage for vitamin C for sun-dried tomato is 111% higher.
  • Falafel contains 4 times more folate than sun-dried tomato. Falafel contains 93µg of folate, while sun-dried tomato contains 23µg.

Food types used in this article are Falafel, home-prepared and Tomatoes, sun-dried, packed in oil, drained.

Infographic

Falafel vs Sun-dried tomato 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 14% 138% 101% 158% 21% 60% 35% 61% 16%
Contains more CalciumCalcium +14.9%
Contains more IronIron +27.6%
Contains more ZincZinc +92.3%
Contains more PhosphorusPhosphorus +38.1%
Contains more ManganeseManganese +48.3%
Contains more PotassiumPotassium +167.5%
Contains more CopperCopper +83.3%
Contains more SeleniumSelenium +200%
~equal in Magnesium ~81mg
~equal in Sodium ~266mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 5.3% 0.33% 0% 0% 37% 38% 20% 18% 29% 0% 0% 70% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 339% 21% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 0%
Contains more FolateFolate +304.3%
Contains more Vitamin CVitamin C +6262.5%
Contains more Vitamin AVitamin A +6300%
Contains more Vitamin B1Vitamin B1 +32.2%
Contains more Vitamin B2Vitamin B2 +130.7%
Contains more Vitamin B3Vitamin B3 +247.7%
Contains more Vitamin B5Vitamin B5 +64%
Contains more Vitamin B6Vitamin B6 +155.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
5% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 g
Contains more ProteinProtein +163%
Contains more FatsFats +26.4%
Contains more CarbsCarbs +36.5%
Contains more WaterWater +55.5%
Contains more OtherOther +52.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 61% 25%
Saturated fat: Sat. Fat 2.383 g
Monounsaturated fat: Mono. Fat 10.171 g
Polyunsaturated fat: Poly. Fat 4.16 g
15% 69% 16%
Saturated fat: Sat. Fat 1.893 g
Monounsaturated fat: Mono. Fat 8.663 g
Polyunsaturated fat: Poly. Fat 2.06 g
Contains more Mono. FatMonounsaturated fat +17.4%
Contains more Poly. FatPolyunsaturated fat +101.9%
Contains less Sat. FatSaturated fat -20.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Falafel Sun-dried tomato DV% diff.
Vitamin C 1.6mg 101.8mg 111%
Potassium 585mg 1565mg 29%
Copper 0.258mg 0.473mg 24%
Fiber 5.8g 23%
Folate 93µg 23µg 18%
Protein 13.31g 5.06g 17%
Vitamin B2 0.166mg 0.383mg 17%
Vitamin B3 1.044mg 3.63mg 16%
Vitamin B6 0.125mg 0.319mg 15%
Polyunsaturated fat 4.16g 2.06g 14%
Manganese 0.691mg 0.466mg 10%
Iron 3.42mg 2.68mg 9%
Phosphorus 192mg 139mg 8%
Zinc 1.5mg 0.78mg 7%
Vitamin A 1µg 64µg 7%
Fats 17.8g 14.08g 6%
Calories 333kcal 213kcal 6%
Vitamin B5 0.292mg 0.479mg 4%
Monounsaturated fat 10.171g 8.663g 4%
Vitamin B1 0.146mg 0.193mg 4%
Selenium 1µg 3µg 4%
Carbs 31.84g 23.33g 3%
Saturated fat 2.383g 1.893g 2%
Sodium 294mg 266mg 1%
Calcium 54mg 47mg 1%
Net carbs 31.84g 17.53g N/A
Magnesium 82mg 81mg 0%
Tryptophan 0.134mg 0.037mg 0%
Threonine 0.492mg 0.128mg 0%
Isoleucine 0.567mg 0.121mg 0%
Leucine 0.944mg 0.185mg 0%
Lysine 0.856mg 0.186mg 0%
Methionine 0.187mg 0.044mg 0%
Phenylalanine 0.707mg 0.131mg 0%
Valine 0.562mg 0.13mg 0%
Histidine 0.364mg 0.077mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Sun-dried tomato
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
17%
Falafel
53%
Sun-dried tomato
Minerals Daily Need Coverage Score
60%
Falafel
66%
Sun-dried tomato

Comparison summary

Which food contains less Sodium?
Sun-dried tomato
Sun-dried tomato contains less Sodium (difference - 28mg)
Which food is lower in Saturated fat?
Sun-dried tomato
Sun-dried tomato is lower in Saturated fat (difference - 0.49g)
Which food is lower in glycemic index?
Sun-dried tomato
Sun-dried tomato is lower in glycemic index (difference - 3)
Which food is cheaper?
Sun-dried tomato
Sun-dried tomato is cheaper (difference - $1.6)
Which food is richer in vitamins?
Sun-dried tomato
Sun-dried tomato is relatively richer in vitamins
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/nutrients
  2. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.