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 for 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.
- Tofu has a lower glycemic index than falafel.
Food types used in this article are Tofu, raw, firm, 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 | +1164.8% |
| Contains more CopperCopper | +46.5% |
| Contains less SodiumSodium | -95.2% |
| Contains more ManganeseManganese | +70.9% |
| Contains more SeleniumSelenium | +1640% |
| Contains more MagnesiumMagnesium | +41.4% |
| Contains more PotassiumPotassium | +146.8% |
| Contains more IronIron | +28.6% |
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 CVitamin C | +700% |
| Contains more Vitamin B2Vitamin B2 | +62.7% |
| Contains more Vitamin B3Vitamin B3 | +174% |
| Contains more Vitamin B5Vitamin B5 | +119.5% |
| Contains more Vitamin B6Vitamin B6 | +35.9% |
| Contains more FolateFolate | +220.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 54mg | 63% |
| Selenium | 17.4µg | 1µg | 30% |
| Monounsaturated fat | 1.925g | 10.171g | 21% |
| Manganese | 1.181mg | 0.691mg | 21% |
| Folate | 29µg | 93µg | 16% |
| Fats | 8.72g | 17.8g | 14% |
| Copper | 0.378mg | 0.258mg | 13% |
| Sodium | 14mg | 294mg | 12% |
| Carbs | 2.78g | 31.84g | 10% |
| Potassium | 237mg | 585mg | 10% |
| Iron | 2.66mg | 3.42mg | 10% |
| Calories | 144kcal | 333kcal | 9% |
| Fiber | 2.3g | 9% | |
| Protein | 17.27g | 13.31g | 8% |
| Magnesium | 58mg | 82mg | 6% |
| Saturated fat | 1.261g | 2.383g | 5% |
| Polyunsaturated fat | 4.921g | 4.16g | 5% |
| Vitamin B2 | 0.102mg | 0.166mg | 5% |
| Vitamin B3 | 0.381mg | 1.044mg | 4% |
| Vitamin B6 | 0.092mg | 0.125mg | 3% |
| Vitamin B5 | 0.133mg | 0.292mg | 3% |
| Vitamin C | 0.2mg | 1.6mg | 2% |
| Vitamin B1 | 0.158mg | 0.146mg | 1% |
| Zinc | 1.57mg | 1.5mg | 1% |
| Net carbs | 0.48g | 31.84g | N/A |
| Phosphorus | 190mg | 192mg | 0% |
| Vitamin A | 1µg | 0% | |
| Tryptophan | 0.235mg | 0.134mg | 0% |
| Threonine | 0.785mg | 0.492mg | 0% |
| Isoleucine | 0.849mg | 0.567mg | 0% |
| Leucine | 1.392mg | 0.944mg | 0% |
| Lysine | 0.883mg | 0.856mg | 0% |
| Methionine | 0.211mg | 0.187mg | 0% |
| Phenylalanine | 0.835mg | 0.707mg | 0% |
| Valine | 0.87mg | 0.562mg | 0% |
| Histidine | 0.431mg | 0.364mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +29.8% |
| Contains more WaterWater | +101.7% |
| Contains more FatsFats | +104.1% |
| Contains more CarbsCarbs | +1045.3% |
| Contains more OtherOther | +73.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -47.1% |
| Contains more Poly. FatPolyunsaturated fat | +18.3% |
| Contains more Mono. FatMonounsaturated fat | +428.4% |
