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Falafel vs. Tomato soup — In-Depth Nutrition Comparison

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What are the differences between falafel and tomato soup?

  • The amount of iron, manganese, copper, phosphorus, folate, magnesium, zinc, vitamin B2, and vitamin B1 in falafel is higher than in tomato soup.
  • Falafel's daily need coverage for iron is 39% more.
  • Tomato soup has less saturated fat.

We used Falafel, home-prepared and Soup, tomato, canned, prepared with equal volume water, commercial types in this article.

Infographic

Falafel vs Tomato soup 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 2.4% 24% 11% 9.7% 2.5% 6.4% 24% 8.7% 8.2%
Contains more MagnesiumMagnesium +1071.4%
Contains more CalciumCalcium +575%
Contains more PotassiumPotassium +112.7%
Contains more IronIron +1079.3%
Contains more CopperCopper +789.7%
Contains more ZincZinc +1566.7%
Contains more PhosphorusPhosphorus +1180%
Contains more ManganeseManganese +931.3%
Contains less SodiumSodium -36.7%
Contains more SeleniumSelenium +50%

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 21% 3.3% 3.4% 0% 5% 1.6% 7.9% 0% 9.7% 0% 3.8% 0% 3.4%
Contains more Vitamin B1Vitamin B1 +630%
Contains more Vitamin B2Vitamin B2 +2271.4%
Contains more Vitamin B3Vitamin B3 +148.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +197.6%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +293.8%
Contains more Vitamin AVitamin A +900%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
7% 91%
Protein: 0.71 g
Fats: 0.21 g
Carbs: 7.45 g
Water: 90.55 g
Other: 1.08 g
Contains more ProteinProtein +1774.6%
Contains more FatsFats +8376.2%
Contains more CarbsCarbs +327.4%
Contains more OtherOther +125%
Contains more WaterWater +161.6%

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
28% 34% 39%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.077 g
Contains more Mono. FatMonounsaturated fat +15080.6%
Contains more Poly. FatPolyunsaturated fat +5302.6%
Contains less Sat. FatSaturated fat -97.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Falafel Tomato soup
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Falafel Tomato soup DV% diff.
Iron 3.42mg 0.29mg 39%
Fats 17.8g 0.21g 27%
Polyunsaturated fat 4.16g 0.077g 27%
Manganese 0.691mg 0.067mg 27%
Phosphorus 192mg 15mg 25%
Monounsaturated fat 10.171g 0.067g 25%
Protein 13.31g 0.71g 25%
Copper 0.258mg 0.029mg 25%
Folate 93µg 0µg 23%
Magnesium 82mg 7mg 18%
Calories 333kcal 32kcal 15%
Zinc 1.5mg 0.09mg 13%
Vitamin B2 0.166mg 0.007mg 12%
Saturated fat 2.383g 0.056g 11%
Vitamin B1 0.146mg 0.02mg 11%
Potassium 585mg 275mg 9%
Carbs 31.84g 7.45g 8%
Vitamin B5 0.292mg 6%
Vitamin B6 0.125mg 0.042mg 6%
Sodium 294mg 186mg 5%
Calcium 54mg 8mg 5%
Vitamin C 1.6mg 6.3mg 5%
Vitamin B3 1.044mg 0.42mg 4%
Fiber 0.5g 2%
Vitamin A 1µg 10µg 1%
Choline 6.3mg 1%
Vitamin K 1.5µg 1%
Selenium 1µg 1.5µg 1%
Vitamin E 0.17mg 1%
Net carbs 31.84g 6.95g N/A
Sugar 4.03g N/A
Tryptophan 0.134mg 0%
Threonine 0.492mg 0%
Isoleucine 0.567mg 0%
Leucine 0.944mg 0%
Lysine 0.856mg 0%
Methionine 0.187mg 0%
Phenylalanine 0.707mg 0%
Valine 0.562mg 0%
Histidine 0.364mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Tomato soup
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
5%
Tomato soup
Minerals Daily Need Coverage Score
60%
Falafel
10%
Tomato soup

Comparison summary

Which food contains less Sodium?
Tomato soup
Tomato soup contains less Sodium (difference - 108mg)
Which food is lower in Saturated fat?
Tomato soup
Tomato soup is lower in Saturated fat (difference - 2.327g)
Which food is cheaper?
Tomato soup
Tomato soup is cheaper (difference - $4)
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 4.03g)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Tomato soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171176/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.