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  6. Falafel vs. Tuna salad

Falafel vs. Tuna salad — In-Depth Nutrition Comparison

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What are the main differences between falafel and tuna salad?

  • Falafel is richer in iron, manganese, folate, magnesium, copper, potassium, and vitamin B1, while tuna salad is higher in selenium, vitamin B12, and vitamin B3.
  • Tuna salad's daily need coverage for selenium is 73% higher.
  • Tuna salad has 17 times less manganese than falafel. Falafel has 0.691mg of manganese, while tuna salad has 0.04mg.

We used Falafel, home-prepared and Fish, tuna salad types in this comparison.

Infographic

Falafel vs Tuna salad 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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more MagnesiumMagnesium +331.6%
Contains more CalciumCalcium +217.6%
Contains more PotassiumPotassium +228.7%
Contains more IronIron +242%
Contains more CopperCopper +77.9%
Contains more ZincZinc +167.9%
Contains less SodiumSodium -26.9%
Contains more ManganeseManganese +1627.5%
Contains more SeleniumSelenium +4020%
~equal in Phosphorus ~178mg

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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin B1Vitamin B1 +371%
Contains more Vitamin B2Vitamin B2 +137.1%
Contains more Vitamin B5Vitamin B5 +12.3%
Contains more Vitamin B6Vitamin B6 +54.3%
Contains more FolateFolate +1062.5%
Contains more Vitamin CVitamin C +37.5%
Contains more Vitamin AVitamin A +2300%
Contains more Vitamin B3Vitamin B3 +541.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Falafel Tuna salad DV% diff.
Selenium 1µg 41.2µg 73%
Vitamin B12 0µg 1.2µg 50%
Vitamin B3 1.044mg 6.7mg 35%
Iron 3.42mg 1mg 30%
Manganese 0.691mg 0.04mg 28%
Folate 93µg 8µg 21%
Monounsaturated fat 10.171g 2.887g 18%
Magnesium 82mg 19mg 15%
Fats 17.8g 9.26g 13%
Copper 0.258mg 0.145mg 13%
Potassium 585mg 178mg 12%
Vitamin B1 0.146mg 0.031mg 10%
Zinc 1.5mg 0.56mg 9%
Calories 333kcal 187kcal 7%
Vitamin B2 0.166mg 0.07mg 7%
Carbs 31.84g 9.41g 7%
Sodium 294mg 402mg 5%
Protein 13.31g 16.04g 5%
Calcium 54mg 17mg 4%
Cholesterol 0mg 13mg 4%
Saturated fat 2.383g 1.544g 4%
Vitamin A 1µg 24µg 3%
Vitamin B6 0.125mg 0.081mg 3%
Phosphorus 192mg 178mg 2%
Vitamin B5 0.292mg 0.26mg 1%
Vitamin C 1.6mg 2.2mg 1%
Net carbs 31.84g 9.41g N/A
Polyunsaturated fat 4.16g 4.122g 0%
Tryptophan 0.134mg 0.18mg 0%
Threonine 0.492mg 0.701mg 0%
Isoleucine 0.567mg 0.739mg 0%
Leucine 0.944mg 1.293mg 0%
Lysine 0.856mg 1.457mg 0%
Methionine 0.187mg 0.47mg 0%
Phenylalanine 0.707mg 0.626mg 0%
Valine 0.562mg 0.824mg 0%
Histidine 0.364mg 0.467mg 0%
Omega-3 - EPA 0.014g N/A
Omega-3 - DHA 0.055g N/A

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
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more FatsFats +92.2%
Contains more CarbsCarbs +238.4%
Contains more OtherOther +14.1%
Contains more ProteinProtein +20.5%
Contains more WaterWater +82.4%

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
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains more Mono. FatMonounsaturated fat +252.3%
Contains less Sat. FatSaturated fat -35.2%
~equal in Polyunsaturated fat ~4.122g

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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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.