Tofu vs. Falafel — In-Depth Nutrition Comparison
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The main differences between Tofu and Falafel
- Tofu is richer in Calcium, Selenium, Manganese, and Copper, yet Falafel is richer in Folate, Potassium, Iron, and Magnesium.
- Daily need coverage for Calcium from Tofu is 63% higher.
- Tofu contains 17 times more Selenium than Falafel. Tofu contains 17.4µg of Selenium, while Falafel contains 1µg.
- Tofu contains less Saturated Fat.
Food types used in this article are Tofu, raw, firm, prepared with calcium sulfate and Falafel, home-prepared.
Infographic
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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
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Calcium
+1164.8%
Contains
less
Sodium
-95.2%
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Copper
+46.5%
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Manganese
+70.9%
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Selenium
+1640%
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Iron
+28.6%
Contains
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Magnesium
+41.4%
Contains
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Potassium
+146.8%
Equal in Phosphorus - 192
Equal in Zinc - 1.5
Contains
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Calcium
+1164.8%
Contains
less
Sodium
-95.2%
Contains
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Copper
+46.5%
Contains
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Manganese
+70.9%
Contains
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Selenium
+1640%
Contains
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Iron
+28.6%
Contains
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Magnesium
+41.4%
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Potassium
+146.8%
Equal in Phosphorus - 192
Equal in Zinc - 1.5
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.
2
6
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Vitamin A
+1176.9%
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Vitamin C
+700%
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Vitamin B2
+62.7%
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Vitamin B3
+174%
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Vitamin B5
+119.5%
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Vitamin B6
+35.9%
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Folate
+220.7%
Equal in Vitamin B1 - 0.146
Contains
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Vitamin A
+1176.9%
Contains
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Vitamin C
+700%
Contains
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Vitamin B2
+62.7%
Contains
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Vitamin B3
+174%
Contains
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Vitamin B5
+119.5%
Contains
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Vitamin B6
+35.9%
Contains
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Folate
+220.7%
Equal in Vitamin B1 - 0.146
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+29.8%
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Water
+101.7%
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Fats
+104.1%
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Carbs
+1045.3%
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Other
+73.6%
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Protein
+29.8%
Contains
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Water
+101.7%
Contains
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Fats
+104.1%
Contains
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Carbs
+1045.3%
Contains
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Other
+73.6%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-47.1%
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Polyunsaturated fat
+18.3%
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Monounsaturated Fat
+428.4%
Contains
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Saturated Fat
-47.1%
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Polyunsaturated fat
+18.3%
Contains
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Monounsaturated Fat
+428.4%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lower in Sodium | |||
Lower in Saturated Fat | |||
Lower in Glycemic Index | |||
Lower in price | |||
Rich in vitamins | |||
Lower in Sugar | Equal | ||
Lower in Cholesterol | Equal | ||
Rich in minerals | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 0.48g | 31.84g | |
Protein | 17.27g | 13.31g | |
Fats | 8.72g | 17.8g | |
Carbs | 2.78g | 31.84g | |
Calories | 144kcal | 333kcal | |
Fiber | 2.3g | ||
Calcium | 683mg | 54mg | |
Iron | 2.66mg | 3.42mg | |
Magnesium | 58mg | 82mg | |
Phosphorus | 190mg | 192mg | |
Potassium | 237mg | 585mg | |
Sodium | 14mg | 294mg | |
Zinc | 1.57mg | 1.5mg | |
Copper | 0.378mg | 0.258mg | |
Manganese | 1.181mg | 0.691mg | |
Selenium | 17.4µg | 1µg | |
Vitamin A | 166IU | 13IU | |
Vitamin A RAE | 1µg | ||
Vitamin C | 0.2mg | 1.6mg | |
Vitamin B1 | 0.158mg | 0.146mg | |
Vitamin B2 | 0.102mg | 0.166mg | |
Vitamin B3 | 0.381mg | 1.044mg | |
Vitamin B5 | 0.133mg | 0.292mg | |
Vitamin B6 | 0.092mg | 0.125mg | |
Folate | 29µg | 93µg | |
Tryptophan | 0.235mg | 0.134mg | |
Threonine | 0.785mg | 0.492mg | |
Isoleucine | 0.849mg | 0.567mg | |
Leucine | 1.392mg | 0.944mg | |
Lysine | 0.883mg | 0.856mg | |
Methionine | 0.211mg | 0.187mg | |
Phenylalanine | 0.835mg | 0.707mg | |
Valine | 0.87mg | 0.562mg | |
Histidine | 0.431mg | 0.364mg | |
Saturated Fat | 1.261g | 2.383g | |
Monounsaturated Fat | 1.925g | 10.171g | |
Polyunsaturated fat | 4.921g | 4.16g |
Which food is preferable for your diet?
is better in case of low diet
Low Fats diet | ||
Low Carbs diet | ||
Low Calories diet | ||
Low Glycemic Index diet |
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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
11%
18%
Minerals Daily Need Coverage Score
87%
60%
Comparison summary
Which food contains less Sodium?
Tofu contains less Sodium (difference - 280mg)
Which food is lower in Saturated Fat?
Tofu is lower in Saturated Fat (difference - 1.122g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 18)
Which food is cheaper?
Tofu is cheaper (difference - $4)
Which food is richer in vitamins?
Falafel is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.