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  6. Falafel vs. Tomato

Falafel vs. Tomato — In-Depth Nutrition Comparison

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What are the differences between falafel and tomatoes?

  • Falafel is higher in iron, manganese, phosphorus, copper, folate, magnesium, and zinc; however, tomatoes are richer in vitamin A and vitamin C.
  • Falafel's daily need coverage for iron is 39% more.
  • Tomatoes contain 59 times less sodium than falafel. Falafel contains 294mg of sodium, while tomatoes contain 5mg.

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
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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.3% 0% 0.33% 0% 37% 38% 20% 18% 29% 0% 0% 70%
Tomato
Tomato
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 46% 0% 14% 11% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11%
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 +4100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Falafel Tomato DV% diff.
Iron 3.42mg 0.27mg 39%
Fats 17.8g 0.2g 27%
Polyunsaturated fat 4.16g 0.083g 27%
Protein 13.31g 0.88g 25%
Manganese 0.691mg 0.114mg 25%
Monounsaturated fat 10.171g 0.031g 25%
Phosphorus 192mg 24mg 24%
Copper 0.258mg 0.059mg 22%
Folate 93µg 15µg 20%
Magnesium 82mg 11mg 17%
Calories 333kcal 18kcal 16%
Vitamin C 1.6mg 13.7mg 13%
Sodium 294mg 5mg 13%
Zinc 1.5mg 0.17mg 12%
Vitamin B2 0.166mg 0.019mg 11%
Saturated fat 2.383g 0.028g 11%
Potassium 585mg 237mg 10%
Carbs 31.84g 3.89g 9%
Vitamin B1 0.146mg 0.037mg 9%
Vitamin K 7.9µg 7%
Fiber 1.2g 5%
Vitamin A 1µg 42µg 5%
Calcium 54mg 10mg 4%
Vitamin E 0.54mg 4%
Vitamin B5 0.292mg 0.089mg 4%
Vitamin B3 1.044mg 0.594mg 3%
Vitamin B6 0.125mg 0.08mg 3%
Selenium 1µg 0µg 2%
Fructose 1.37g 2%
Choline 6.7mg 1%
Protein per 100 calories 4g 4.9g N/A
Calories per 10 g protein 250kcal 205kcal N/A
Weight per 100 calories 30g 556g N/A
Unsaturated / Saturated Fat ratio 6 4.1 N/A
Net carbs 31.84g 2.69g N/A
Sugar 2.63g N/A
Tryptophan 0.134mg 0.006mg 0%
Threonine 0.492mg 0.027mg 0%
Isoleucine 0.567mg 0.018mg 0%
Leucine 0.944mg 0.025mg 0%
Lysine 0.856mg 0.027mg 0%
Methionine 0.187mg 0.006mg 0%
Phenylalanine 0.707mg 0.027mg 0%
Valine 0.562mg 0.018mg 0%
Histidine 0.364mg 0.014mg 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
Tomato
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
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%

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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 - 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.