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  6. Falafel vs. Tofu

Falafel vs. Tofu — In-Depth Nutrition Comparison

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A recap on differences between Falafel and Tofu

  • Falafel is higher in Folate, Potassium, Phosphorus, Magnesium, and Vitamin B2, yet Tofu is higher in Calcium, Iron, and Selenium.
  • Tofu covers your daily Calcium needs 30% more than Falafel.
  • Falafel contains 42 times more Sodium than Tofu. While Falafel contains 294mg of Sodium, Tofu contains only 7mg.

Food varieties used in this article are Falafel, home-prepared and Tofu, raw, regular, 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
6
:
4
Tofu
Tofu
Contains more Magnesium +173.3%
Contains more Phosphorus +97.9%
Contains more Potassium +383.5%
Contains more Zinc +87.5%
Contains more Copper +33.7%
Contains more Manganese +14.2%
Contains more Calcium +548.1%
Contains more Iron +56.7%
Contains less Sodium -97.6%
Contains more Selenium +790%
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 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Magnesium +173.3%
Contains more Phosphorus +97.9%
Contains more Potassium +383.5%
Contains more Zinc +87.5%
Contains more Copper +33.7%
Contains more Manganese +14.2%
Contains more Calcium +548.1%
Contains more Iron +56.7%
Contains less Sodium -97.6%
Contains more Selenium +790%

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
7
:
3
Tofu
Tofu
Contains more Vitamin C +1500%
Contains more Vitamin B1 +80.2%
Contains more Vitamin B2 +219.2%
Contains more Vitamin B3 +435.4%
Contains more Vitamin B5 +329.4%
Contains more Vitamin B6 +166%
Contains more Folate +520%
Contains more Vitamin A +553.8%
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 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Contains more Vitamin C +1500%
Contains more Vitamin B1 +80.2%
Contains more Vitamin B2 +219.2%
Contains more Vitamin B3 +435.4%
Contains more Vitamin B5 +329.4%
Contains more Vitamin B6 +166%
Contains more Folate +520%
Contains more Vitamin A +553.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Falafel
Falafel
4
:
1
Tofu
Tofu
Contains more Protein +64.7%
Contains more Fats +272.4%
Contains more Carbs +1602.7%
Contains more Other +237.5%
Contains more Water +144.2%
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
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more Protein +64.7%
Contains more Fats +272.4%
Contains more Carbs +1602.7%
Contains more Other +237.5%
Contains more Water +144.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Falafel
Falafel
2
:
1
Tofu
Tofu
Contains more Monounsaturated Fat +863.2%
Contains more Polyunsaturated fat +54.1%
Contains less Saturated Fat -71%
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: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains more Monounsaturated Fat +863.2%
Contains more Polyunsaturated fat +54.1%
Contains less Saturated Fat -71%

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
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Falafel Tofu Opinion
Net carbs 31.84g 1.57g Falafel
Protein 13.31g 8.08g Falafel
Fats 17.8g 4.78g Falafel
Carbs 31.84g 1.87g Falafel
Calories 333kcal 76kcal Falafel
Sugar 0.62g Falafel
Fiber 0.3g Tofu
Calcium 54mg 350mg Tofu
Iron 3.42mg 5.36mg Tofu
Magnesium 82mg 30mg Falafel
Phosphorus 192mg 97mg Falafel
Potassium 585mg 121mg Falafel
Sodium 294mg 7mg Tofu
Zinc 1.5mg 0.8mg Falafel
Copper 0.258mg 0.193mg Falafel
Manganese 0.691mg 0.605mg Falafel
Selenium 1µg 8.9µg Tofu
Vitamin A 13IU 85IU Tofu
Vitamin A RAE 1µg Falafel
Vitamin E 0.01mg Tofu
Vitamin C 1.6mg 0.1mg Falafel
Vitamin B1 0.146mg 0.081mg Falafel
Vitamin B2 0.166mg 0.052mg Falafel
Vitamin B3 1.044mg 0.195mg Falafel
Vitamin B5 0.292mg 0.068mg Falafel
Vitamin B6 0.125mg 0.047mg Falafel
Folate 93µg 15µg Falafel
Vitamin K 2.4µg Tofu
Tryptophan 0.134mg 0.12mg Falafel
Threonine 0.492mg 0.402mg Falafel
Isoleucine 0.567mg 0.435mg Falafel
Leucine 0.944mg 0.713mg Falafel
Lysine 0.856mg 0.452mg Falafel
Methionine 0.187mg 0.108mg Falafel
Phenylalanine 0.707mg 0.428mg Falafel
Valine 0.562mg 0.446mg Falafel
Histidine 0.364mg 0.221mg Falafel
Saturated Fat 2.383g 0.691g Tofu
Monounsaturated Fat 10.171g 1.056g Falafel
Polyunsaturated fat 4.16g 2.699g Falafel

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

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
6%
Tofu
Minerals Daily Need Coverage Score
60%
Falafel
59%
Tofu

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 287mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 1.692g)
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 lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0.62g)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
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)

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/172476/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.