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Tomato vs. Falafel — In-Depth Nutrition Comparison

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What are the differences between Tomato and Falafel?

  • Tomato is higher in Vitamin C, however, Falafel is richer in Iron, Manganese, Phosphorus, Copper, Folate, Magnesium, and Zinc.
  • Falafel's daily need coverage for Iron is 39% more.
  • Falafel contains 9 times less Vitamin C than Tomato. Tomato contains 13.7mg of Vitamin C, while Falafel contains 1.6mg.
  • Tomato has less Sodium.

We used Tomatoes, red, ripe, raw, year round average and Falafel, home-prepared types in this article.

Infographic

Tomato 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.
Tomato
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
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 -98.3%
Contains more MagnesiumMagnesium +645.5%
Contains more CalciumCalcium +440%
Contains more PotassiumPotassium +146.8%
Contains more IronIron +1166.7%
Contains more CopperCopper +337.3%
Contains more ZincZinc +782.4%
Contains more PhosphorusPhosphorus +700%
Contains more ManganeseManganese +506.1%
Contains more SeleniumSelenium +∞%

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.
Tomato
5
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 46% 50% 11% 0% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11% 3.7%
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 CVitamin C +756.3%
Contains more Vitamin AVitamin A +6307.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +294.6%
Contains more Vitamin B2Vitamin B2 +773.7%
Contains more Vitamin B3Vitamin B3 +75.8%
Contains more Vitamin B5Vitamin B5 +228.1%
Contains more Vitamin B6Vitamin B6 +56.3%
Contains more FolateFolate +520%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tomato
1
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 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 +173%
Contains more ProteinProtein +1412.5%
Contains more FatsFats +8800%
Contains more CarbsCarbs +718.5%
Contains more OtherOther +376.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tomato
1
20% 22% 58%
Saturated Fat: Sat. Fat 0.028 g
Monounsaturated Fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.083 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 -98.8%
Contains more Mono. FatMonounsaturated Fat +32709.7%
Contains more Poly. FatPolyunsaturated fat +4912%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tomato 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 Tomato Falafel Opinion
Calories 18kcal 333kcal Falafel
Protein 0.88g 13.31g Falafel
Fats 0.2g 17.8g Falafel
Vitamin C 13.7mg 1.6mg Tomato
Net carbs 2.69g 31.84g Falafel
Carbs 3.89g 31.84g Falafel
Magnesium 11mg 82mg Falafel
Calcium 10mg 54mg Falafel
Potassium 237mg 585mg Falafel
Iron 0.27mg 3.42mg Falafel
Sugar 2.63g Falafel
Fiber 1.2g Tomato
Copper 0.059mg 0.258mg Falafel
Zinc 0.17mg 1.5mg Falafel
Phosphorus 24mg 192mg Falafel
Sodium 5mg 294mg Tomato
Vitamin A 833IU 13IU Tomato
Vitamin A 42µg 1µg Tomato
Vitamin E 0.54mg Tomato
Manganese 0.114mg 0.691mg Falafel
Selenium 0µg 1µg Falafel
Vitamin B1 0.037mg 0.146mg Falafel
Vitamin B2 0.019mg 0.166mg Falafel
Vitamin B3 0.594mg 1.044mg Falafel
Vitamin B5 0.089mg 0.292mg Falafel
Vitamin B6 0.08mg 0.125mg Falafel
Vitamin K 7.9µg Tomato
Folate 15µg 93µg Falafel
Choline 6.7mg Tomato
Saturated Fat 0.028g 2.383g Tomato
Monounsaturated Fat 0.031g 10.171g Falafel
Polyunsaturated fat 0.083g 4.16g Falafel
Tryptophan 0.006mg 0.134mg Falafel
Threonine 0.027mg 0.492mg Falafel
Isoleucine 0.018mg 0.567mg Falafel
Leucine 0.025mg 0.944mg Falafel
Lysine 0.027mg 0.856mg Falafel
Methionine 0.006mg 0.187mg Falafel
Phenylalanine 0.027mg 0.707mg Falafel
Valine 0.018mg 0.562mg Falafel
Histidine 0.014mg 0.364mg Falafel
Fructose 1.37g Tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato 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
15%
Tomato
17%
Falafel
Minerals Daily Need Coverage Score
9%
Tomato
60%
Falafel

Comparison summary

Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 289mg)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 2.355g)
Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 10)
Which food is cheaper?
Tomato
Tomato is cheaper (difference - $3.6)
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 2.63g)
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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.