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  6. Falafel vs. Tomato paste

Falafel vs. Tomato paste — In-Depth Nutrition Comparison

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The main differences between falafel and tomato paste

  • Falafel is richer in folate, manganese, and phosphorus, yet tomato paste is richer in vitamin A, vitamin C, vitamin B3, potassium, and copper.
  • Daily need coverage for vitamin A for tomato paste is 30% higher.
  • Falafel contains 24 times more saturated fat than tomato paste. Falafel contains 2.383g of saturated fat, while tomato paste contains 0.1g.
  • Falafel has a lower glycemic index than tomato paste.

Food types used in this article are Falafel, home-prepared and Tomato products, canned, paste, without salt added.

Infographic

Falafel vs Tomato paste 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 11% 89% 112% 122% 17% 36% 7.7% 39% 29%
Contains more MagnesiumMagnesium +95.2%
Contains more CalciumCalcium +50%
Contains more IronIron +14.8%
Contains more ZincZinc +138.1%
Contains more PhosphorusPhosphorus +131.3%
Contains more ManganeseManganese +128.8%
Contains more PotassiumPotassium +73.3%
Contains more CopperCopper +41.5%
Contains less SodiumSodium -79.9%
Contains more SeleniumSelenium +430%

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% 0.33% 0% 0% 37% 38% 20% 18% 29% 0% 0% 70% 0%
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 73% 25% 86% 0% 15% 35% 58% 8.5% 50% 0% 29% 9% 21%
Contains more Vitamin B1Vitamin B1 +143.3%
Contains more Vitamin B5Vitamin B5 +105.6%
Contains more FolateFolate +675%
Contains more Vitamin CVitamin C +1268.8%
Contains more Vitamin AVitamin A +7500%
Contains more Vitamin B3Vitamin B3 +194.6%
Contains more Vitamin B6Vitamin B6 +72.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.153mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Falafel Tomato paste DV% diff.
Vitamin E 4.3mg 29%
Fats 17.8g 0.47g 27%
Polyunsaturated fat 4.16g 0.16g 27%
Monounsaturated fat 10.171g 0.067g 25%
Vitamin C 1.6mg 21.9mg 23%
Folate 93µg 12µg 20%
Protein 13.31g 4.32g 18%
Manganese 0.691mg 0.302mg 17%
Fiber 4.1g 16%
Phosphorus 192mg 83mg 16%
Calories 333kcal 82kcal 13%
Vitamin B3 1.044mg 3.076mg 13%
Potassium 585mg 1014mg 13%
Copper 0.258mg 0.365mg 12%
Vitamin K 11.4µg 10%
Sodium 294mg 59mg 10%
Saturated fat 2.383g 0.1g 10%
Magnesium 82mg 42mg 10%
Zinc 1.5mg 0.63mg 8%
Vitamin A 1µg 76µg 8%
Selenium 1µg 5.3µg 8%
Choline 38.5mg 7%
Vitamin B6 0.125mg 0.216mg 7%
Vitamin B1 0.146mg 0.06mg 7%
Fructose 5.85g 7%
Iron 3.42mg 2.98mg 6%
Carbs 31.84g 18.91g 4%
Vitamin B5 0.292mg 0.142mg 3%
Calcium 54mg 36mg 2%
Vitamin B2 0.166mg 0.153mg 1%
Net carbs 31.84g 14.81g N/A
Sugar 12.18g N/A
Starch 0.22g 0%
Tryptophan 0.134mg 0.031mg 0%
Threonine 0.492mg 0.133mg 0%
Isoleucine 0.567mg 0.089mg 0%
Leucine 0.944mg 0.124mg 0%
Lysine 0.856mg 0.134mg 0%
Methionine 0.187mg 0.027mg 0%
Phenylalanine 0.707mg 0.13mg 0%
Valine 0.562mg 0.088mg 0%
Histidine 0.364mg 0.071mg 0%

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
4% 19% 74% 3%
Protein: 4.32 g
Fats: 0.47 g
Carbs: 18.91 g
Water: 73.5 g
Other: 2.8 g
Contains more ProteinProtein +208.1%
Contains more FatsFats +3687.2%
Contains more CarbsCarbs +68.4%
Contains more WaterWater +112.3%
Contains more OtherOther +15.2%

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
31% 20% 49%
Saturated fat: Sat. Fat 0.1 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.16 g
Contains more Mono. FatMonounsaturated fat +15080.6%
Contains more Poly. FatPolyunsaturated fat +2500%
Contains less Sat. FatSaturated fat -95.8%

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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. Tomato paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170459/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.