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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.
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%
Tofu
Tofu
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more MagnesiumMagnesium +41.4%
Contains more PotassiumPotassium +146.8%
Contains more IronIron +28.6%
Contains more CalciumCalcium +1164.8%
Contains more CopperCopper +46.5%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +70.9%
Contains more SeleniumSelenium +1640%
~equal in Zinc ~1.57mg
~equal in Phosphorus ~190mg

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% 0.78% 0% 0% 37% 38% 20% 18% 29% 0% 0% 70% 0%
Tofu
Tofu
1
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 0.67% 10% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +700%
Contains more Vitamin B2Vitamin B2 +62.7%
Contains more Vitamin B3Vitamin B3 +174%
Contains more Vitamin B5Vitamin B5 +119.5%
Contains more Vitamin B6Vitamin B6 +35.9%
Contains more FolateFolate +220.7%
Contains more Vitamin AVitamin A +1176.9%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.158mg
~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
Tofu
Tofu
2
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 FatsFats +104.1%
Contains more CarbsCarbs +1045.3%
Contains more OtherOther +73.6%
Contains more ProteinProtein +29.8%
Contains more WaterWater +101.7%

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
Tofu
Tofu
2
16% 24% 61%
Saturated Fat: Sat. Fat 1.261 g
Monounsaturated Fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains more Mono. FatMonounsaturated Fat +428.4%
Contains less Sat. FatSaturated Fat -47.1%
Contains more Poly. FatPolyunsaturated 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 Cholesterol Equal
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Falafel Tofu Opinion
Calories 333kcal 144kcal Falafel
Protein 13.31g 17.27g Tofu
Fats 17.8g 8.72g Falafel
Vitamin C 1.6mg 0.2mg Falafel
Net carbs 31.84g 0.48g Falafel
Carbs 31.84g 2.78g Falafel
Magnesium 82mg 58mg Falafel
Calcium 54mg 683mg Tofu
Potassium 585mg 237mg Falafel
Iron 3.42mg 2.66mg Falafel
Fiber 2.3g Tofu
Copper 0.258mg 0.378mg Tofu
Zinc 1.5mg 1.57mg Tofu
Phosphorus 192mg 190mg Falafel
Sodium 294mg 14mg Tofu
Vitamin A 13IU 166IU Tofu
Vitamin A 1µg Falafel
Manganese 0.691mg 1.181mg Tofu
Selenium 1µg 17.4µg Tofu
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
Saturated Fat 2.383g 1.261g Tofu
Monounsaturated Fat 10.171g 1.925g Falafel
Polyunsaturated fat 4.16g 4.921g Tofu
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

Which food is preferable for your diet?

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

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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
10%
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.