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  6. Tofu vs. Falafel

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

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
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 59% 16% 52% 128% 86% 41% 82% 38% 90% 5.5%
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%
~equal in Zinc ~1.5mg
~equal in Phosphorus ~192mg

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
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 10% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.3% 0.78% 0% 0% 37% 38% 20% 18% 29% 0% 0% 70% 0%
Contains more Vitamin AVitamin A +1176.9%
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%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.146mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 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 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
Tofu
Tofu
2
16% 24% 61%
Saturated Fat: Sat. Fat 1.261 g
Monounsaturated Fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
14% 61% 25%
Saturated Fat: Sat. Fat 2.383 g
Monounsaturated Fat: Mono. Fat 10.171 g
Polyunsaturated fat: Poly. Fat 4.16 g
Contains less Sat. FatSaturated Fat -47.1%
Contains more Poly. FatPolyunsaturated fat +18.3%
Contains more Mono. FatMonounsaturated 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.
Tofu Falafel
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tofu Falafel Opinion
Calories 144kcal 333kcal Falafel
Protein 17.27g 13.31g Tofu
Fats 8.72g 17.8g Falafel
Vitamin C 0.2mg 1.6mg Falafel
Net carbs 0.48g 31.84g Falafel
Carbs 2.78g 31.84g Falafel
Magnesium 58mg 82mg Falafel
Calcium 683mg 54mg Tofu
Potassium 237mg 585mg Falafel
Iron 2.66mg 3.42mg Falafel
Fiber 2.3g Tofu
Copper 0.378mg 0.258mg Tofu
Zinc 1.57mg 1.5mg Tofu
Phosphorus 190mg 192mg Falafel
Sodium 14mg 294mg Tofu
Vitamin A 166IU 13IU Tofu
Vitamin A 1µg Falafel
Manganese 1.181mg 0.691mg Tofu
Selenium 17.4µg 1µg Tofu
Vitamin B1 0.158mg 0.146mg Tofu
Vitamin B2 0.102mg 0.166mg Falafel
Vitamin B3 0.381mg 1.044mg Falafel
Vitamin B5 0.133mg 0.292mg Falafel
Vitamin B6 0.092mg 0.125mg Falafel
Folate 29µg 93µg Falafel
Saturated Fat 1.261g 2.383g Tofu
Monounsaturated Fat 1.925g 10.171g Falafel
Polyunsaturated fat 4.921g 4.16g Tofu
Tryptophan 0.235mg 0.134mg Tofu
Threonine 0.785mg 0.492mg Tofu
Isoleucine 0.849mg 0.567mg Tofu
Leucine 1.392mg 0.944mg Tofu
Lysine 0.883mg 0.856mg Tofu
Methionine 0.211mg 0.187mg Tofu
Phenylalanine 0.835mg 0.707mg Tofu
Valine 0.87mg 0.562mg Tofu
Histidine 0.431mg 0.364mg Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Falafel
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
10%
Tofu
17%
Falafel
Minerals Daily Need Coverage Score
87%
Tofu
60%
Falafel

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 280mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 1.122g)
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 richer in vitamins?
Falafel
Falafel is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.

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/172475/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.