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  6. Tomato sauce vs. Falafel

Tomato sauce vs. Falafel — In-Depth Nutrition Comparison

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A recap on differences between tomato sauce and falafel

  • Falafel is higher than tomato sauce in iron, manganese, phosphorus, folate, magnesium, copper, zinc, and vitamin B1.
  • Falafel covers your daily iron needs 31% more than tomato sauce.
  • The amount of sodium in tomato sauce is lower.

Food varieties used in this article are Tomato sauce, canned, no salt added and Falafel, home-prepared.

Infographic

Tomato sauce 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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
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 less SodiumSodium -96.3%
Contains more MagnesiumMagnesium +446.7%
Contains more CalciumCalcium +285.7%
Contains more PotassiumPotassium +97%
Contains more IronIron +256.3%
Contains more CopperCopper +124.3%
Contains more ZincZinc +581.8%
Contains more PhosphorusPhosphorus +611.1%
Contains more ManganeseManganese +511.5%
Contains more SeleniumSelenium +66.7%

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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
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 +337.5%
Contains more Vitamin AVitamin A +2100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +508.3%
Contains more Vitamin B2Vitamin B2 +155.4%
Contains more Vitamin B6Vitamin B6 +27.6%
Contains more FolateFolate +933.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.044mg
~equal in Vitamin B5 ~0.292mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomato sauce Falafel DV% diff.
Iron 0.96mg 3.42mg 31%
Fats 0.3g 17.8g 27%
Polyunsaturated fat 0.121g 4.16g 27%
Monounsaturated fat 0.044g 10.171g 25%
Manganese 0.113mg 0.691mg 25%
Protein 1.2g 13.31g 24%
Phosphorus 27mg 192mg 24%
Folate 9µg 93µg 21%
Magnesium 15mg 82mg 16%
Copper 0.115mg 0.258mg 16%
Calories 24kcal 333kcal 15%
Sodium 11mg 294mg 12%
Zinc 0.22mg 1.5mg 12%
Saturated fat 0.041g 2.383g 11%
Vitamin E 1.44mg 10%
Vitamin B1 0.024mg 0.146mg 10%
Carbs 5.31g 31.84g 9%
Potassium 297mg 585mg 8%
Vitamin B2 0.065mg 0.166mg 8%
Vitamin C 7mg 1.6mg 6%
Fiber 1.5g 6%
Calcium 14mg 54mg 4%
Vitamin K 2.8µg 2%
Choline 9.9mg 2%
Vitamin A 22µg 1µg 2%
Vitamin B6 0.098mg 0.125mg 2%
Fructose 1.67g 2%
Selenium 0.6µg 1µg 1%
Net carbs 3.81g 31.84g N/A
Sugar 3.56g N/A
Vitamin B3 0.991mg 1.044mg 0%
Vitamin B5 0.309mg 0.292mg 0%
Tryptophan 0.009mg 0.134mg 0%
Threonine 0.037mg 0.492mg 0%
Isoleucine 0.025mg 0.567mg 0%
Leucine 0.034mg 0.944mg 0%
Lysine 0.037mg 0.856mg 0%
Methionine 0.008mg 0.187mg 0%
Phenylalanine 0.036mg 0.707mg 0%
Valine 0.025mg 0.562mg 0%
Histidine 0.02mg 0.364mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 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 +163.7%
Contains more ProteinProtein +1009.2%
Contains more FatsFats +5833.3%
Contains more CarbsCarbs +499.6%
Contains more OtherOther +27.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 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 -98.3%
Contains more Mono. FatMonounsaturated fat +23015.9%
Contains more Poly. FatPolyunsaturated fat +3338%

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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 sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.