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 for tofu is 63% higher.
- Falafel contains 21 times more sodium than tofu. Falafel contains 294mg of sodium, while tofu contains 14mg.
- Tofu has a lower glycemic index than falafel.
Food types used in this article are Falafel, home-prepared and Tofu, raw, firm, prepared with calcium sulfate.
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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.
| 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% |
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.
| Contains more Vitamin CVitamin C | +700% |
| Contains more Vitamin AVitamin A | +∞% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 54mg | 683mg | 63% |
| Selenium | 1µg | 17.4µg | 30% |
| Monounsaturated fat | 10.171g | 1.925g | 21% |
| Manganese | 0.691mg | 1.181mg | 21% |
| Folate | 93µg | 29µg | 16% |
| Fats | 17.8g | 8.72g | 14% |
| Copper | 0.258mg | 0.378mg | 13% |
| Sodium | 294mg | 14mg | 12% |
| Carbs | 31.84g | 2.78g | 10% |
| Potassium | 585mg | 237mg | 10% |
| Iron | 3.42mg | 2.66mg | 10% |
| Calories | 333kcal | 144kcal | 9% |
| Fiber | 2.3g | 9% | |
| Protein | 13.31g | 17.27g | 8% |
| Magnesium | 82mg | 58mg | 6% |
| Saturated fat | 2.383g | 1.261g | 5% |
| Polyunsaturated fat | 4.16g | 4.921g | 5% |
| Vitamin B2 | 0.166mg | 0.102mg | 5% |
| Vitamin B3 | 1.044mg | 0.381mg | 4% |
| Vitamin B6 | 0.125mg | 0.092mg | 3% |
| Vitamin B5 | 0.292mg | 0.133mg | 3% |
| Vitamin C | 1.6mg | 0.2mg | 2% |
| Vitamin B1 | 0.146mg | 0.158mg | 1% |
| Zinc | 1.5mg | 1.57mg | 1% |
| Net carbs | 31.84g | 0.48g | N/A |
| Phosphorus | 192mg | 190mg | 0% |
| Vitamin A | 1µg | 0% | |
| Tryptophan | 0.134mg | 0.235mg | 0% |
| Threonine | 0.492mg | 0.785mg | 0% |
| Isoleucine | 0.567mg | 0.849mg | 0% |
| Leucine | 0.944mg | 1.392mg | 0% |
| Lysine | 0.856mg | 0.883mg | 0% |
| Methionine | 0.187mg | 0.211mg | 0% |
| Phenylalanine | 0.707mg | 0.835mg | 0% |
| Valine | 0.562mg | 0.87mg | 0% |
| Histidine | 0.364mg | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +428.4% |
| Contains less Sat. FatSaturated fat | -47.1% |
| Contains more Poly. FatPolyunsaturated fat | +18.3% |
