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.
- The glycemic index of tofu is lower.
Food varieties used in this article are Tofu, raw, regular, prepared with calcium sulfate and Falafel, home-prepared.
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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.
| Contains more CalciumCalcium | +548.1% |
| Contains more IronIron | +56.7% |
| Contains less SodiumSodium | -97.6% |
| Contains more SeleniumSelenium | +790% |
| Contains more MagnesiumMagnesium | +173.3% |
| Contains more PotassiumPotassium | +383.5% |
| Contains more CopperCopper | +33.7% |
| Contains more ZincZinc | +87.5% |
| Contains more PhosphorusPhosphorus | +97.9% |
| Contains more ManganeseManganese | +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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +1500% |
| Contains more Vitamin B1Vitamin B1 | +80.2% |
| Contains more Vitamin B2Vitamin B2 | +219.2% |
| Contains more Vitamin B3Vitamin B3 | +435.4% |
| Contains more Vitamin B5Vitamin B5 | +329.4% |
| Contains more Vitamin B6Vitamin B6 | +166% |
| Contains more FolateFolate | +520% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 350mg | 54mg | 30% |
| Iron | 5.36mg | 3.42mg | 24% |
| Monounsaturated fat | 1.056g | 10.171g | 23% |
| Fats | 4.78g | 17.8g | 20% |
| Folate | 15µg | 93µg | 20% |
| Phosphorus | 97mg | 192mg | 14% |
| Selenium | 8.9µg | 1µg | 14% |
| Potassium | 121mg | 585mg | 14% |
| Calories | 76kcal | 333kcal | 13% |
| Magnesium | 30mg | 82mg | 12% |
| Sodium | 7mg | 294mg | 12% |
| Protein | 8.08g | 13.31g | 10% |
| Carbs | 1.87g | 31.84g | 10% |
| Polyunsaturated fat | 2.699g | 4.16g | 10% |
| Vitamin B2 | 0.052mg | 0.166mg | 9% |
| Saturated fat | 0.691g | 2.383g | 8% |
| Copper | 0.193mg | 0.258mg | 7% |
| Zinc | 0.8mg | 1.5mg | 6% |
| Vitamin B6 | 0.047mg | 0.125mg | 6% |
| Choline | 28.8mg | 5% | |
| Vitamin B3 | 0.195mg | 1.044mg | 5% |
| Vitamin B1 | 0.081mg | 0.146mg | 5% |
| Manganese | 0.605mg | 0.691mg | 4% |
| Vitamin B5 | 0.068mg | 0.292mg | 4% |
| Vitamin K | 2.4µg | 2% | |
| Vitamin C | 0.1mg | 1.6mg | 2% |
| Fiber | 0.3g | 1% | |
| Net carbs | 1.57g | 31.84g | N/A |
| Sugar | 0.62g | N/A | |
| Vitamin E | 0.01mg | 0% | |
| Vitamin A | 1µg | 0% | |
| Tryptophan | 0.12mg | 0.134mg | 0% |
| Threonine | 0.402mg | 0.492mg | 0% |
| Isoleucine | 0.435mg | 0.567mg | 0% |
| Leucine | 0.713mg | 0.944mg | 0% |
| Lysine | 0.452mg | 0.856mg | 0% |
| Methionine | 0.108mg | 0.187mg | 0% |
| Phenylalanine | 0.428mg | 0.707mg | 0% |
| Valine | 0.446mg | 0.562mg | 0% |
| Histidine | 0.221mg | 0.364mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +144.2% |
| Contains more ProteinProtein | +64.7% |
| Contains more FatsFats | +272.4% |
| Contains more CarbsCarbs | +1602.7% |
| Contains more OtherOther | +237.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -71% |
| Contains more Mono. FatMonounsaturated fat | +863.2% |
| Contains more Poly. FatPolyunsaturated fat | +54.1% |