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  6. Tomato paste vs. Falafel

Tomato paste vs. Falafel — In-Depth Nutrition Comparison

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The main differences between tomato paste and falafel

  • Tomato paste is richer in vitamin A, vitamin C, vitamin B3, potassium, and copper, yet falafel is richer in folate, manganese, and phosphorus.
  • Daily need coverage for vitamin A for tomato paste is 30% higher.
  • Tomato paste contains 14 times more vitamin C than falafel. Tomato paste contains 21.9mg of vitamin C, while falafel contains 1.6mg.
  • Tomato paste contains less sodium.
  • Falafel has a lower glycemic index than tomato paste.

Food types used in this article are Tomato products, canned, paste, without salt added and Falafel, home-prepared.

Infographic

Tomato paste vs Falafel 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 11% 89% 112% 122% 17% 36% 7.7% 39% 29%
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 PotassiumPotassium +73.3%
Contains more CopperCopper +41.5%
Contains less SodiumSodium -79.9%
Contains more SeleniumSelenium +430%
Contains more MagnesiumMagnesium +95.2%
Contains more CalciumCalcium +50%
Contains more IronIron +14.8%
Contains more ZincZinc +138.1%
Contains more PhosphorusPhosphorus +131.3%
Contains more ManganeseManganese +128.8%

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 73% 25% 86% 0% 15% 35% 58% 8.5% 50% 0% 29% 9% 21%
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 +1268.8%
Contains more Vitamin AVitamin A +7500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +194.6%
Contains more Vitamin B6Vitamin B6 +72.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +143.3%
Contains more Vitamin B5Vitamin B5 +105.6%
Contains more FolateFolate +675%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.166mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomato paste Falafel DV% diff.
Vitamin E 4.3mg 29%
Fats 0.47g 17.8g 27%
Polyunsaturated fat 0.16g 4.16g 27%
Monounsaturated fat 0.067g 10.171g 25%
Vitamin C 21.9mg 1.6mg 23%
Folate 12µg 93µg 20%
Protein 4.32g 13.31g 18%
Manganese 0.302mg 0.691mg 17%
Fiber 4.1g 16%
Phosphorus 83mg 192mg 16%
Calories 82kcal 333kcal 13%
Vitamin B3 3.076mg 1.044mg 13%
Potassium 1014mg 585mg 13%
Copper 0.365mg 0.258mg 12%
Vitamin K 11.4µg 10%
Sodium 59mg 294mg 10%
Saturated fat 0.1g 2.383g 10%
Magnesium 42mg 82mg 10%
Zinc 0.63mg 1.5mg 8%
Vitamin A 76µg 1µg 8%
Selenium 5.3µg 1µg 8%
Choline 38.5mg 7%
Vitamin B6 0.216mg 0.125mg 7%
Vitamin B1 0.06mg 0.146mg 7%
Fructose 5.85g 7%
Iron 2.98mg 3.42mg 6%
Carbs 18.91g 31.84g 4%
Vitamin B5 0.142mg 0.292mg 3%
Calcium 36mg 54mg 2%
Vitamin B2 0.153mg 0.166mg 1%
Net carbs 14.81g 31.84g N/A
Sugar 12.18g N/A
Starch 0.22g 0%
Tryptophan 0.031mg 0.134mg 0%
Threonine 0.133mg 0.492mg 0%
Isoleucine 0.089mg 0.567mg 0%
Leucine 0.124mg 0.944mg 0%
Lysine 0.134mg 0.856mg 0%
Methionine 0.027mg 0.187mg 0%
Phenylalanine 0.13mg 0.707mg 0%
Valine 0.088mg 0.562mg 0%
Histidine 0.071mg 0.364mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 19% 74% 3%
Protein: 4.32 g
Fats: 0.47 g
Carbs: 18.91 g
Water: 73.5 g
Other: 2.8 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 +112.3%
Contains more OtherOther +15.2%
Contains more ProteinProtein +208.1%
Contains more FatsFats +3687.2%
Contains more CarbsCarbs +68.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 20% 49%
Saturated fat: Sat. Fat 0.1 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.16 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 -95.8%
Contains more Mono. FatMonounsaturated fat +15080.6%
Contains more Poly. FatPolyunsaturated fat +2500%

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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. Tomato paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170459/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.