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  6. Falafel vs. Tofu

Falafel vs. Tofu — In-Depth Nutrition Comparison

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The main differences between Falafel and Tofu

  • Falafel is richer in Folate, Potassium, Iron, and Magnesium, yet Tofu is richer in Calcium, Selenium, Manganese, and Copper.
  • Daily need coverage for Calcium from Tofu is 63% higher.
  • Falafel contains 21 times more Sodium than Tofu. Falafel contains 294mg of Sodium, while Tofu contains 14mg.

Food types used in this article are Falafel, home-prepared and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Falafel vs Tofu 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.
Falafel
Falafel
4
:
6
Tofu
Tofu
Contains more Iron +28.6%
Contains more Magnesium +41.4%
Contains more Potassium +146.8%
Contains more Calcium +1164.8%
Contains less Sodium -95.2%
Contains more Copper +46.5%
Contains more Manganese +70.9%
Contains more Selenium +1640%
Equal in Phosphorus - 190
Equal in Zinc - 1.57
Falafel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Iron +28.6%
Contains more Magnesium +41.4%
Contains more Potassium +146.8%
Contains more Calcium +1164.8%
Contains less Sodium -95.2%
Contains more Copper +46.5%
Contains more Manganese +70.9%
Contains more Selenium +1640%
Equal in Phosphorus - 190
Equal in Zinc - 1.57

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.
Falafel
Falafel
6
:
2
Tofu
Tofu
Contains more Vitamin C +700%
Contains more Vitamin B2 +62.7%
Contains more Vitamin B3 +174%
Contains more Vitamin B5 +119.5%
Contains more Vitamin B6 +35.9%
Contains more Folate +220.7%
Contains more Vitamin A +1176.9%
Equal in Vitamin B1 - 0.158
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%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin C +700%
Contains more Vitamin B2 +62.7%
Contains more Vitamin B3 +174%
Contains more Vitamin B5 +119.5%
Contains more Vitamin B6 +35.9%
Contains more Folate +220.7%
Contains more Vitamin A +1176.9%
Equal in Vitamin B1 - 0.158

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Falafel
Falafel
3
:
2
Tofu
Tofu
Contains more Fats +104.1%
Contains more Carbs +1045.3%
Contains more Other +73.6%
Contains more Protein +29.8%
Contains more Water +101.7%
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
Tofu
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more Fats +104.1%
Contains more Carbs +1045.3%
Contains more Other +73.6%
Contains more Protein +29.8%
Contains more Water +101.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Falafel
Falafel
1
:
2
Tofu
Tofu
Contains more Monounsaturated Fat +428.4%
Contains less Saturated Fat -47.1%
Contains more Polyunsaturated fat +18.3%
Falafel
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains more Monounsaturated Fat +428.4%
Contains less Saturated Fat -47.1%
Contains more Polyunsaturated fat +18.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Falafel Tofu
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 Equal
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Falafel Tofu Opinion
Net carbs 31.84g 0.48g Falafel
Protein 13.31g 17.27g Tofu
Fats 17.8g 8.72g Falafel
Carbs 31.84g 2.78g Falafel
Calories 333kcal 144kcal Falafel
Fiber 2.3g Tofu
Calcium 54mg 683mg Tofu
Iron 3.42mg 2.66mg Falafel
Magnesium 82mg 58mg Falafel
Phosphorus 192mg 190mg Falafel
Potassium 585mg 237mg Falafel
Sodium 294mg 14mg Tofu
Zinc 1.5mg 1.57mg Tofu
Copper 0.258mg 0.378mg Tofu
Manganese 0.691mg 1.181mg Tofu
Selenium 1µg 17.4µg Tofu
Vitamin A 13IU 166IU Tofu
Vitamin A RAE 1µg Falafel
Vitamin C 1.6mg 0.2mg Falafel
Vitamin B1 0.146mg 0.158mg Tofu
Vitamin B2 0.166mg 0.102mg Falafel
Vitamin B3 1.044mg 0.381mg Falafel
Vitamin B5 0.292mg 0.133mg Falafel
Vitamin B6 0.125mg 0.092mg Falafel
Folate 93µg 29µg Falafel
Tryptophan 0.134mg 0.235mg Tofu
Threonine 0.492mg 0.785mg Tofu
Isoleucine 0.567mg 0.849mg Tofu
Leucine 0.944mg 1.392mg Tofu
Lysine 0.856mg 0.883mg Tofu
Methionine 0.187mg 0.211mg Tofu
Phenylalanine 0.707mg 0.835mg Tofu
Valine 0.562mg 0.87mg Tofu
Histidine 0.364mg 0.431mg Tofu
Saturated Fat 2.383g 1.261g Tofu
Monounsaturated Fat 10.171g 1.925g Falafel
Polyunsaturated fat 4.16g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Tofu
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
18%
Falafel
11%
Tofu
Minerals Daily Need Coverage Score
60%
Falafel
87%
Tofu

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 280mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 1.122g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 18)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $4)
Which food is richer in vitamins?
Falafel
Falafel is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.