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Falafel vs. Tomato — In-Depth Nutrition Comparison

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What are the differences between Falafel and Tomato?

  • Falafel is higher in Iron, Manganese, Phosphorus, Copper, Folate, Magnesium, and Zinc, however, Tomato is richer in Vitamin C.
  • Falafel's daily need coverage for Iron is 39% more.
  • Tomato contains 85 times less Saturated Fat than Falafel. Falafel contains 2.383g of Saturated Fat, while Tomato contains 0.028g.

We used Falafel, home-prepared and Tomatoes, red, ripe, raw, year round average types in this article.

Infographic

Falafel vs Tomato 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%
Tomato
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
Contains more MagnesiumMagnesium +645.5%
Contains more CalciumCalcium +440%
Contains more PotassiumPotassium +146.8%
Contains more IronIron +1166.7%
Contains more CopperCopper +337.3%
Contains more ZincZinc +782.4%
Contains more PhosphorusPhosphorus +700%
Contains more ManganeseManganese +506.1%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -98.3%

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% 0.78% 0% 0% 37% 38% 20% 18% 29% 0% 0% 70% 0%
Tomato
5
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 46% 50% 11% 0% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11% 3.7%
Contains more Vitamin B1Vitamin B1 +294.6%
Contains more Vitamin B2Vitamin B2 +773.7%
Contains more Vitamin B3Vitamin B3 +75.8%
Contains more Vitamin B5Vitamin B5 +228.1%
Contains more Vitamin B6Vitamin B6 +56.3%
Contains more FolateFolate +520%
Contains more Vitamin CVitamin C +756.3%
Contains more Vitamin AVitamin A +6307.7%
~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
Tomato
1
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more ProteinProtein +1412.5%
Contains more FatsFats +8800%
Contains more CarbsCarbs +718.5%
Contains more OtherOther +376.5%
Contains more WaterWater +173%

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
Tomato
1
20% 22% 58%
Saturated Fat: Sat. Fat 0.028 g
Monounsaturated Fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains more Mono. FatMonounsaturated Fat +32709.7%
Contains more Poly. FatPolyunsaturated fat +4912%
Contains less Sat. FatSaturated Fat -98.8%

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
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Falafel Tomato Opinion
Calories 333kcal 18kcal Falafel
Protein 13.31g 0.88g Falafel
Fats 17.8g 0.2g Falafel
Vitamin C 1.6mg 13.7mg Tomato
Net carbs 31.84g 2.69g Falafel
Carbs 31.84g 3.89g Falafel
Magnesium 82mg 11mg Falafel
Calcium 54mg 10mg Falafel
Potassium 585mg 237mg Falafel
Iron 3.42mg 0.27mg Falafel
Sugar 2.63g Falafel
Fiber 1.2g Tomato
Copper 0.258mg 0.059mg Falafel
Zinc 1.5mg 0.17mg Falafel
Phosphorus 192mg 24mg Falafel
Sodium 294mg 5mg Tomato
Vitamin A 13IU 833IU Tomato
Vitamin A 1µg 42µg Tomato
Vitamin E 0.54mg Tomato
Manganese 0.691mg 0.114mg Falafel
Selenium 1µg 0µg Falafel
Vitamin B1 0.146mg 0.037mg Falafel
Vitamin B2 0.166mg 0.019mg Falafel
Vitamin B3 1.044mg 0.594mg Falafel
Vitamin B5 0.292mg 0.089mg Falafel
Vitamin B6 0.125mg 0.08mg Falafel
Vitamin K 7.9µg Tomato
Folate 93µg 15µg Falafel
Choline 6.7mg Tomato
Saturated Fat 2.383g 0.028g Tomato
Monounsaturated Fat 10.171g 0.031g Falafel
Polyunsaturated fat 4.16g 0.083g Falafel
Tryptophan 0.134mg 0.006mg Falafel
Threonine 0.492mg 0.027mg Falafel
Isoleucine 0.567mg 0.018mg Falafel
Leucine 0.944mg 0.025mg Falafel
Lysine 0.856mg 0.027mg Falafel
Methionine 0.187mg 0.006mg Falafel
Phenylalanine 0.707mg 0.027mg Falafel
Valine 0.562mg 0.018mg Falafel
Histidine 0.364mg 0.014mg Falafel
Fructose 1.37g Tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Tomato
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
15%
Tomato
Minerals Daily Need Coverage Score
60%
Falafel
9%
Tomato

Comparison summary

Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 289mg)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 2.355g)
Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 10)
Which food is cheaper?
Tomato
Tomato is cheaper (difference - $3.6)
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 2.63g)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.