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.
Infographic
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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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
9%
Minerals Daily Need Coverage Score
60%
87%
Comparison summary
Which food contains less Sodium?
Tofu contains less Sodium (difference - 280mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 1.122g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 18)
Which food is cheaper?
Tofu is cheaper (difference - $4)
Which food is richer in vitamins?
Falafel is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
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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.