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Tuna salad vs. Falafel — In-Depth Nutrition Comparison

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What are the main differences between tuna salad and falafel?

  • Tuna salad is richer in selenium, vitamin B12, and vitamin B3, while falafel is higher in iron, manganese, folate, magnesium, copper, potassium, and vitamin B1.
  • Tuna salad's daily need coverage for selenium is 73% higher.

We used Fish, tuna salad and Falafel, home-prepared types in this comparison.

Infographic

Tuna salad 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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
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 SeleniumSelenium +4020%
Contains more MagnesiumMagnesium +331.6%
Contains more CalciumCalcium +217.6%
Contains more PotassiumPotassium +228.7%
Contains more IronIron +242%
Contains more CopperCopper +77.9%
Contains more ZincZinc +167.9%
Contains less SodiumSodium -26.9%
Contains more ManganeseManganese +1627.5%
~equal in Phosphorus ~192mg

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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
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 +37.5%
Contains more Vitamin AVitamin A +2300%
Contains more Vitamin B3Vitamin B3 +541.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +371%
Contains more Vitamin B2Vitamin B2 +137.1%
Contains more Vitamin B5Vitamin B5 +12.3%
Contains more Vitamin B6Vitamin B6 +54.3%
Contains more FolateFolate +1062.5%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 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 ProteinProtein +20.5%
Contains more WaterWater +82.4%
Contains more FatsFats +92.2%
Contains more CarbsCarbs +238.4%
Contains more OtherOther +14.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 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 -35.2%
Contains more Mono. FatMonounsaturated fat +252.3%
~equal in Polyunsaturated fat ~4.16g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tuna salad Falafel DV% diff.
Selenium 41.2µg 1µg 73%
Vitamin B12 1.2µg 0µg 50%
Vitamin B3 6.7mg 1.044mg 35%
Iron 1mg 3.42mg 30%
Manganese 0.04mg 0.691mg 28%
Folate 8µg 93µg 21%
Monounsaturated fat 2.887g 10.171g 18%
Magnesium 19mg 82mg 15%
Fats 9.26g 17.8g 13%
Copper 0.145mg 0.258mg 13%
Potassium 178mg 585mg 12%
Vitamin B1 0.031mg 0.146mg 10%
Zinc 0.56mg 1.5mg 9%
Calories 187kcal 333kcal 7%
Vitamin B2 0.07mg 0.166mg 7%
Carbs 9.41g 31.84g 7%
Sodium 402mg 294mg 5%
Protein 16.04g 13.31g 5%
Calcium 17mg 54mg 4%
Cholesterol 13mg 0mg 4%
Saturated fat 1.544g 2.383g 4%
Vitamin A 24µg 1µg 3%
Vitamin B6 0.081mg 0.125mg 3%
Phosphorus 178mg 192mg 2%
Vitamin B5 0.26mg 0.292mg 1%
Vitamin C 2.2mg 1.6mg 1%
Net carbs 9.41g 31.84g N/A
Polyunsaturated fat 4.122g 4.16g 0%
Tryptophan 0.18mg 0.134mg 0%
Threonine 0.701mg 0.492mg 0%
Isoleucine 0.739mg 0.567mg 0%
Leucine 1.293mg 0.944mg 0%
Lysine 1.457mg 0.856mg 0%
Methionine 0.47mg 0.187mg 0%
Phenylalanine 0.626mg 0.707mg 0%
Valine 0.824mg 0.562mg 0%
Histidine 0.467mg 0.364mg 0%
Omega-3 - EPA 0.014g N/A
Omega-3 - DHA 0.055g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna salad 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
27%
Tuna salad
17%
Falafel
Minerals Daily Need Coverage Score
49%
Tuna salad
60%
Falafel

Comparison summary

Which food is lower in Saturated fat?
Tuna salad
Tuna salad is lower in Saturated fat (difference - 0.839g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 33)
Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $4)
Which food is lower in Cholesterol?
Falafel
Falafel is lower in Cholesterol (difference - 13mg)
Which food contains less Sodium?
Falafel
Falafel contains less Sodium (difference - 108mg)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.