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  6. Tofu yogurt vs. Falafel

Tofu yogurt vs. Falafel — In-Depth Nutrition Comparison

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The main differences between tofu yogurt and falafel

  • Tofu yogurt is richer in selenium, yet falafel is richer in iron, fats, protein, phosphorus, folate, copper, potassium, and vitamin B2.
  • Daily need coverage for iron for falafel is 30% higher.
  • Tofu yogurt contains 13 times more selenium than falafel. Tofu yogurt contains 13µg of selenium, while falafel contains 1µg.
  • Tofu yogurt contains less sodium.

Food types used in this article are Tofu yogurt and Falafel, home-prepared.

Infographic

Tofu yogurt vs Falafel infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 35% 4.1% 40% 25% 8.5% 16% 4.6% 0% 71%
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 +118.5%
Contains less SodiumSodium -88.1%
Contains more SeleniumSelenium +1200%
Contains more MagnesiumMagnesium +105%
Contains more PotassiumPotassium +1144.7%
Contains more IronIron +222.6%
Contains more CopperCopper +244%
Contains more ZincZinc +383.9%
Contains more PhosphorusPhosphorus +405.3%
Contains more ManganeseManganese +∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 8.3% 0% 0.67% 6.2% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.3% 0% 0.33% 0% 37% 38% 20% 18% 29% 0% 0% 70%
Contains more Vitamin CVitamin C +56.3%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +143.3%
Contains more Vitamin B2Vitamin B2 +730%
Contains more Vitamin B3Vitamin B3 +335%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +525%
Contains more FolateFolate +1450%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu yogurt Falafel DV% diff.
Iron 1.06mg 3.42mg 30%
Manganese 0.691mg 30%
Fats 1.8g 17.8g 25%
Monounsaturated fat 0.4g 10.171g 24%
Phosphorus 38mg 192mg 22%
Selenium 13µg 1µg 22%
Folate 6µg 93µg 22%
Polyunsaturated fat 1.017g 4.16g 21%
Protein 3.5g 13.31g 20%
Copper 0.075mg 0.258mg 20%
Potassium 47mg 585mg 16%
Calories 94kcal 333kcal 12%
Zinc 0.31mg 1.5mg 11%
Sodium 35mg 294mg 11%
Vitamin B2 0.02mg 0.166mg 11%
Magnesium 40mg 82mg 10%
Saturated fat 0.259g 2.383g 10%
Choline 48.4mg 9%
Vitamin B6 0.02mg 0.125mg 8%
Vitamin B1 0.06mg 0.146mg 7%
Calcium 118mg 54mg 6%
Vitamin B5 0.292mg 6%
Carbs 15.96g 31.84g 5%
Vitamin B3 0.24mg 1.044mg 5%
Vitamin K 3.5µg 3%
Vitamin E 0.31mg 2%
Vitamin C 2.5mg 1.6mg 1%
Fiber 0.2g 1%
Protein per 100 calories 3.7g 4g N/A
Calories per 10 g protein 269kcal 250kcal N/A
Weight per 100 calories 106g 30g N/A
Unsaturated / Saturated Fat ratio 5.5 6 N/A
Net carbs 15.76g 31.84g N/A
Sugar 1.24g N/A
Vitamin A 2µg 1µg 0%
Tryptophan 0.134mg 0%
Threonine 0.492mg 0%
Isoleucine 0.567mg 0%
Leucine 0.944mg 0%
Lysine 0.856mg 0%
Methionine 0.187mg 0%
Phenylalanine 0.707mg 0%
Valine 0.562mg 0%
Histidine 0.364mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 2% 16% 78%
Protein: 3.5 g
Fats: 1.8 g
Carbs: 15.96 g
Water: 77.5 g
Other: 1.24 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 WaterWater +123.9%
Contains more ProteinProtein +280.3%
Contains more FatsFats +888.9%
Contains more CarbsCarbs +99.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 24% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.4 g
Polyunsaturated fat: Poly. Fat 1.017 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 -89.1%
Contains more Mono. FatMonounsaturated fat +2442.8%
Contains more Poly. FatPolyunsaturated fat +309%

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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 yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167722/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.