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Tahini vs. Falafel — In-Depth Nutrition Comparison

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The main differences between Tahini and Falafel

  • Tahini is richer than Falafel in Copper, Vitamin B1, Phosphorus, Iron, Selenium, Calcium, Manganese, Zinc, and Vitamin B3.
  • Daily need coverage for Copper from Tahini is 150% higher.
  • Tahini contains 34 times more Selenium than Falafel. Tahini contains 34.4µg of Selenium, while Falafel contains 1µg.
  • Falafel contains less Saturated Fat.

Food types used in this article are Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) and Falafel, home-prepared.

Infographic

Tahini vs Falafel 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.
Tahini
9
:
Contains more Calcium +688.9%
Contains more Iron +161.7%
Contains more Magnesium +15.9%
Contains more Phosphorus +281.3%
Contains less Sodium -60.9%
Contains more Zinc +208%
Contains more Copper +524%
Contains more Manganese +110.7%
Contains more Selenium +3340%
Contains more Potassium +41.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 128% 336% 68% 314% 37% 15% 126% 537% 190% 188%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 128% 59% 82% 52% 38% 41% 86% 90% 5.5%
Contains more Calcium +688.9%
Contains more Iron +161.7%
Contains more Magnesium +15.9%
Contains more Phosphorus +281.3%
Contains less Sodium -60.9%
Contains more Zinc +208%
Contains more Copper +524%
Contains more Manganese +110.7%
Contains more Selenium +3340%
Contains more Potassium +41.3%

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.
Tahini
10
:
Contains more Vitamin A +415.4%
Contains more Vitamin B1 +735.6%
Contains more Vitamin B2 +184.9%
Contains more Vitamin B3 +422%
Contains more Vitamin B5 +137.3%
Contains more Vitamin B6 +19.2%
Contains more Vitamin C +∞%
Equal in Folate - 93
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 5% 0% 0% 305% 109% 102% 42% 34% 74% 0% 14% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0.78% 0% 0% 5.3% 37% 38% 20% 18% 29% 70% 0% 0% 0%
Contains more Vitamin A +415.4%
Contains more Vitamin B1 +735.6%
Contains more Vitamin B2 +184.9%
Contains more Vitamin B3 +422%
Contains more Vitamin B5 +137.3%
Contains more Vitamin B6 +19.2%
Contains more Vitamin C +∞%
Equal in Folate - 93

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tahini
3
:
Contains more Protein +27.7%
Contains more Fats +202%
Contains more Other +105.8%
Contains more Carbs +50.3%
Contains more Water +1035.1%
17% 54% 21% 3% 5%
Protein: 17 g
Fats: 53.76 g
Carbs: 21.19 g
Water: 3.05 g
Other: 5 g
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
Contains more Protein +27.7%
Contains more Fats +202%
Contains more Other +105.8%
Contains more Carbs +50.3%
Contains more Water +1035.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tahini
2
:
Contains more Monounsaturated Fat +99.6%
Contains more Polyunsaturated fat +466.4%
Contains less Saturated Fat -68.3%
15% 40% 46%
Saturated Fat: 7.529 g
Monounsaturated Fat: 20.302 g
Polyunsaturated fat: 23.564 g
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Contains more Monounsaturated Fat +99.6%
Contains more Polyunsaturated fat +466.4%
Contains less Saturated Fat -68.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tahini Falafel Opinion
Net carbs 11.89g 31.84g Falafel
Protein 17g 13.31g Tahini
Fats 53.76g 17.8g Tahini
Carbs 21.19g 31.84g Falafel
Calories 595kcal 333kcal Tahini
Sugar 0.49g Falafel
Fiber 9.3g Tahini
Calcium 426mg 54mg Tahini
Iron 8.95mg 3.42mg Tahini
Magnesium 95mg 82mg Tahini
Phosphorus 732mg 192mg Tahini
Potassium 414mg 585mg Falafel
Sodium 115mg 294mg Tahini
Zinc 4.62mg 1.5mg Tahini
Copper 1.61mg 0.258mg Tahini
Manganese 1.456mg 0.691mg Tahini
Selenium 34.4µg 1µg Tahini
Vitamin A 67IU 13IU Tahini
Vitamin A RAE 3µg 1µg Tahini
Vitamin E 0.25mg Tahini
Vitamin C 0mg 1.6mg Falafel
Vitamin B1 1.22mg 0.146mg Tahini
Vitamin B2 0.473mg 0.166mg Tahini
Vitamin B3 5.45mg 1.044mg Tahini
Vitamin B5 0.693mg 0.292mg Tahini
Vitamin B6 0.149mg 0.125mg Tahini
Folate 98µg 93µg Tahini
Choline 25.8mg Tahini
Tryptophan 0.372mg 0.134mg Tahini
Threonine 0.706mg 0.492mg Tahini
Isoleucine 0.731mg 0.567mg Tahini
Leucine 1.302mg 0.944mg Tahini
Lysine 0.545mg 0.856mg Falafel
Methionine 0.561mg 0.187mg Tahini
Phenylalanine 0.901mg 0.707mg Tahini
Valine 0.95mg 0.562mg Tahini
Histidine 0.5mg 0.364mg Tahini
Saturated Fat 7.529g 2.383g Falafel
Monounsaturated Fat 20.302g 10.171g Tahini
Polyunsaturated fat 23.564g 4.16g Tahini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tahini Falafel
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
53%
Tahini
17%
Falafel
Minerals Daily Need Coverage Score
194%
Tahini
60%
Falafel

Comparison summary

Which food contains less Sodium?
Tahini
Tahini contains less Sodium (difference - 179mg)
Which food is lower in glycemic index?
Tahini
Tahini is lower in glycemic index (difference - 33)
Which food is cheaper?
Tahini
Tahini is cheaper (difference - $4)
Which food is richer in minerals?
Tahini
Tahini is relatively richer in minerals
Which food is richer in vitamins?
Tahini
Tahini is relatively richer in vitamins
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0.49g)
Which food is lower in Saturated Fat?
Falafel
Falafel is lower in Saturated Fat (difference - 5.146g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Tahini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170189/nutrients
  2. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/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.