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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, phosphorus, folate, copper, potassium, vitamin B2, and zinc.
  • 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
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.
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%

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.
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 8.3% 0.67% 6.2% 0% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5% 26%
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% 0.33% 0% 0% 37% 38% 20% 18% 29% 0% 0% 70% 0%
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 CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +143.3%
Contains more Vitamin B2Vitamin B2 +730%
Contains more Vitamin B3Vitamin B3 +335%
Contains more Vitamin B6Vitamin B6 +525%
Contains more FolateFolate +1450%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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%
Contains more OtherOther +96%

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu yogurt Falafel
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu yogurt Falafel DV% diff.
Manganese 0.691mg 30%
Iron 1.06mg 3.42mg 30%
Fats 1.8g 17.8g 25%
Monounsaturated fat 0.4g 10.171g 24%
Selenium 13µg 1µg 22%
Phosphorus 38mg 192mg 22%
Folate 6µg 93µg 22%
Polyunsaturated fat 1.017g 4.16g 21%
Copper 0.075mg 0.258mg 20%
Protein 3.5g 13.31g 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%
Vitamin B3 0.24mg 1.044mg 5%
Carbs 15.96g 31.84g 5%
Vitamin K 3.5µg 3%
Vitamin E 0.31mg 2%
Vitamin C 2.5mg 1.6mg 1%
Fiber 0.2g 1%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu yogurt 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
6%
Tofu yogurt
17%
Falafel
Minerals Daily Need Coverage Score
23%
Tofu yogurt
60%
Falafel

Comparison summary

Which food contains less Sodium?
Tofu yogurt
Tofu yogurt contains less Sodium (difference - 259mg)
Which food is lower in Saturated fat?
Tofu yogurt
Tofu yogurt is lower in Saturated fat (difference - 2.124g)
Which food is lower in glycemic index?
Tofu yogurt
Tofu yogurt is lower in glycemic index (difference - 33)
Which food is cheaper?
Tofu yogurt
Tofu yogurt is cheaper (difference - $4)
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 1.24g)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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 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.