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  6. Falafel vs. Tuna

Falafel vs. Tuna — In-Depth Nutrition Comparison

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How are Falafel and Tuna different?

  • Falafel is higher in Iron, Manganese, Copper, and Folate, however, Tuna is richer in Selenium, Vitamin B3, Vitamin B12, Vitamin B6, and Phosphorus.
  • Daily need coverage for Selenium from Tuna is 195% higher.
  • Falafel contains 53 times more Manganese than Tuna. While Falafel contains 0.691mg of Manganese, Tuna contains only 0.013mg.

Falafel, home-prepared and Fish, tuna, yellowfin, fresh, cooked, dry heat are the varieties used in this article.

Infographic

Falafel vs Tuna 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
7
:
3
Tuna
Tuna
Contains more Calcium +1250%
Contains more Iron +271.7%
Contains more Magnesium +95.2%
Contains more Potassium +11%
Contains more Zinc +233.3%
Contains more Copper +500%
Contains more Manganese +5215.4%
Contains more Phosphorus +73.4%
Contains less Sodium -81.6%
Contains more Selenium +10720%
Equal in Potassium - 527
Falafel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains more Calcium +1250%
Contains more Iron +271.7%
Contains more Magnesium +95.2%
Contains more Potassium +11%
Contains more Zinc +233.3%
Contains more Copper +500%
Contains more Manganese +5215.4%
Contains more Phosphorus +73.4%
Contains less Sodium -81.6%
Contains more Selenium +10720%
Equal in Potassium - 527

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
4
:
8
Tuna
Tuna
Contains more Vitamin C +∞%
Contains more Vitamin B2 +21.2%
Contains more Folate +4550%
Contains more Vitamin A +400%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +2014%
Contains more Vitamin B5 +14.4%
Contains more Vitamin B6 +730.4%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.134
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%
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +21.2%
Contains more Folate +4550%
Contains more Vitamin A +400%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +2014%
Contains more Vitamin B5 +14.4%
Contains more Vitamin B6 +730.4%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.134

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Falafel
Falafel
3
:
2
Tuna
Tuna
Contains more Fats +2916.9%
Contains more Carbs +∞%
Contains more Other +89.8%
Contains more Protein +119%
Contains more Water +99.2%
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
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more Fats +2916.9%
Contains more Carbs +∞%
Contains more Other +89.8%
Contains more Protein +119%
Contains more Water +99.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Falafel
Falafel
2
:
1
Tuna
Tuna
Contains more Monounsaturated Fat +7270.3%
Contains more Polyunsaturated fat +2277.1%
Contains less Saturated Fat -91.4%
Falafel
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +7270.3%
Contains more Polyunsaturated fat +2277.1%
Contains less Saturated Fat -91.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Falafel Tuna Opinion
Net carbs 31.84g 0g Falafel
Protein 13.31g 29.15g Tuna
Fats 17.8g 0.59g Falafel
Carbs 31.84g 0g Falafel
Calories 333kcal 130kcal Falafel
Calcium 54mg 4mg Falafel
Iron 3.42mg 0.92mg Falafel
Magnesium 82mg 42mg Falafel
Phosphorus 192mg 333mg Tuna
Potassium 585mg 527mg Falafel
Sodium 294mg 54mg Tuna
Zinc 1.5mg 0.45mg Falafel
Copper 0.258mg 0.043mg Falafel
Manganese 0.691mg 0.013mg Falafel
Selenium 1µg 108.2µg Tuna
Vitamin A 13IU 65IU Tuna
Vitamin A RAE 1µg 22µg Tuna
Vitamin E 0.29mg Tuna
Vitamin D 0IU 82IU Tuna
Vitamin D 0µg 2µg Tuna
Vitamin C 1.6mg 0mg Falafel
Vitamin B1 0.146mg 0.134mg Falafel
Vitamin B2 0.166mg 0.137mg Falafel
Vitamin B3 1.044mg 22.07mg Tuna
Vitamin B5 0.292mg 0.334mg Tuna
Vitamin B6 0.125mg 1.038mg Tuna
Folate 93µg 2µg Falafel
Vitamin B12 0µg 2.35µg Tuna
Vitamin K 0.1µg Tuna
Tryptophan 0.134mg 0.313mg Tuna
Threonine 0.492mg 1.224mg Tuna
Isoleucine 0.567mg 1.287mg Tuna
Leucine 0.944mg 2.27mg Tuna
Lysine 0.856mg 2.565mg Tuna
Methionine 0.187mg 0.827mg Tuna
Phenylalanine 0.707mg 1.091mg Tuna
Valine 0.562mg 1.438mg Tuna
Histidine 0.364mg 0.822mg Tuna
Cholesterol 0mg 47mg Falafel
Trans Fat 0g 0.02g Falafel
Saturated Fat 2.383g 0.205g Tuna
Omega-3 - DHA 0.105g Tuna
Omega-3 - EPA 0.015g Tuna
Omega-3 - DPA 0.005g Tuna
Monounsaturated Fat 10.171g 0.138g Falafel
Polyunsaturated fat 4.16g 0.175g Falafel
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Tuna
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
18%
Falafel
92%
Tuna
Minerals Daily Need Coverage Score
60%
Falafel
88%
Tuna

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 240mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 2.178g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 33)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $4)
Which food is richer in vitamins?
Tuna
Tuna is relatively richer in vitamins
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Falafel
Falafel is lower in Cholesterol (difference - 47mg)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals

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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.