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  6. Tofu vs. Falafel

Tofu vs. Falafel — In-Depth Nutrition Comparison

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A recap on differences between Tofu and Falafel

  • Tofu is higher in Calcium, Iron, and Selenium, yet Falafel is higher in Folate, Potassium, Phosphorus, Magnesium, and Vitamin B2.
  • Tofu covers your daily Calcium needs 30% more than Falafel.
  • Tofu contains 9 times more Selenium than Falafel. While Tofu contains 8.9µg of Selenium, Falafel contains only 1µg.
  • The amount of Saturated Fat in Tofu is lower.

Food varieties used in this article are Tofu, raw, regular, prepared with calcium sulfate and Falafel, home-prepared.

Infographic

Tofu 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.
Tofu
Tofu
4
:
6
Falafel
Falafel
Contains more Calcium +548.1%
Contains more Iron +56.7%
Contains less Sodium -97.6%
Contains more Selenium +790%
Contains more Magnesium +173.3%
Contains more Phosphorus +97.9%
Contains more Potassium +383.5%
Contains more Zinc +87.5%
Contains more Copper +33.7%
Contains more Manganese +14.2%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Falafel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Contains more Calcium +548.1%
Contains more Iron +56.7%
Contains less Sodium -97.6%
Contains more Selenium +790%
Contains more Magnesium +173.3%
Contains more Phosphorus +97.9%
Contains more Potassium +383.5%
Contains more Zinc +87.5%
Contains more Copper +33.7%
Contains more Manganese +14.2%

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.
Tofu
Tofu
3
:
7
Falafel
Falafel
Contains more Vitamin A +553.8%
Contains more Vitamin C +1500%
Contains more Vitamin B1 +80.2%
Contains more Vitamin B2 +219.2%
Contains more Vitamin B3 +435.4%
Contains more Vitamin B5 +329.4%
Contains more Vitamin B6 +166%
Contains more Folate +520%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
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%
Contains more Vitamin A +553.8%
Contains more Vitamin C +1500%
Contains more Vitamin B1 +80.2%
Contains more Vitamin B2 +219.2%
Contains more Vitamin B3 +435.4%
Contains more Vitamin B5 +329.4%
Contains more Vitamin B6 +166%
Contains more Folate +520%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
1
:
4
Falafel
Falafel
Contains more Water +144.2%
Contains more Protein +64.7%
Contains more Fats +272.4%
Contains more Carbs +1602.7%
Contains more Other +237.5%
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
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
Contains more Water +144.2%
Contains more Protein +64.7%
Contains more Fats +272.4%
Contains more Carbs +1602.7%
Contains more Other +237.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
1
:
2
Falafel
Falafel
Contains less Saturated Fat -71%
Contains more Monounsaturated Fat +863.2%
Contains more Polyunsaturated fat +54.1%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Falafel
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Contains less Saturated Fat -71%
Contains more Monounsaturated Fat +863.2%
Contains more Polyunsaturated fat +54.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Falafel
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tofu Falafel Opinion
Net carbs 1.57g 31.84g Falafel
Protein 8.08g 13.31g Falafel
Fats 4.78g 17.8g Falafel
Carbs 1.87g 31.84g Falafel
Calories 76kcal 333kcal Falafel
Sugar 0.62g Falafel
Fiber 0.3g Tofu
Calcium 350mg 54mg Tofu
Iron 5.36mg 3.42mg Tofu
Magnesium 30mg 82mg Falafel
Phosphorus 97mg 192mg Falafel
Potassium 121mg 585mg Falafel
Sodium 7mg 294mg Tofu
Zinc 0.8mg 1.5mg Falafel
Copper 0.193mg 0.258mg Falafel
Manganese 0.605mg 0.691mg Falafel
Selenium 8.9µg 1µg Tofu
Vitamin A 85IU 13IU Tofu
Vitamin A RAE 1µg Falafel
Vitamin E 0.01mg Tofu
Vitamin C 0.1mg 1.6mg Falafel
Vitamin B1 0.081mg 0.146mg Falafel
Vitamin B2 0.052mg 0.166mg Falafel
Vitamin B3 0.195mg 1.044mg Falafel
Vitamin B5 0.068mg 0.292mg Falafel
Vitamin B6 0.047mg 0.125mg Falafel
Folate 15µg 93µg Falafel
Vitamin K 2.4µg Tofu
Tryptophan 0.12mg 0.134mg Falafel
Threonine 0.402mg 0.492mg Falafel
Isoleucine 0.435mg 0.567mg Falafel
Leucine 0.713mg 0.944mg Falafel
Lysine 0.452mg 0.856mg Falafel
Methionine 0.108mg 0.187mg Falafel
Phenylalanine 0.428mg 0.707mg Falafel
Valine 0.446mg 0.562mg Falafel
Histidine 0.221mg 0.364mg Falafel
Saturated Fat 0.691g 2.383g Tofu
Monounsaturated Fat 1.056g 10.171g Falafel
Polyunsaturated fat 2.699g 4.16g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Falafel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
6%
Tofu
18%
Falafel
Minerals Daily Need Coverage Score
59%
Tofu
60%
Falafel

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 287mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 1.692g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 18)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $4)
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0.62g)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
Which food is richer in vitamins?
Falafel
Falafel is relatively richer in vitamins
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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.