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Tuna vs Falafel - In-Depth Nutrition Comparison

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What are the main differences between Tuna and Falafel?

  • Tuna is richer in Vitamin A RAE, Selenium, Vitamin B3, Vitamin B6, Vitamin B5, and Phosphorus, while Falafel is higher in Vitamin B12, Manganese, Iron, and Folate.
  • Tuna's daily need coverage for Vitamin B12 is 453% higher.
  • Falafel has 757 times less Vitamin A RAE than Tuna. Tuna has 757µg of Vitamin A RAE, while Falafel has 1µg.

We used Fish, tuna, fresh, bluefin, cooked, dry heat and Falafel, home-prepared types in this comparison.

Infographic

Tuna 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tuna
2
:
Contains more Phosphorus +69.8%
Contains less Sodium -83%
Contains more Calcium +440%
Contains more Iron +161.1%
Contains more Magnesium +28.1%
Contains more Potassium +81.1%
Contains more Zinc +94.8%
Contains more Copper +134.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 50% 46% 140% 29% 7% 22% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 129% 59% 83% 52% 39% 41% 86%
Contains more Phosphorus +69.8%
Contains less Sodium -83%
Contains more Calcium +440%
Contains more Iron +161.1%
Contains more Magnesium +28.1%
Contains more Potassium +81.1%
Contains more Zinc +94.8%
Contains more Copper +134.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tuna
7
:
Contains more Vitamin A +19284.6%
Contains more Vitamin B1 +90.4%
Contains more Vitamin B2 +84.3%
Contains more Vitamin B3 +909.6%
Contains more Vitamin B5 +369.2%
Contains more Vitamin B6 +320%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Folate +4550%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 152% 0% 0% 0% 70% 71% 198% 83% 122% 2% 1361% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 6% 37% 39% 20% 18% 29% 70% 0% 0%
Contains more Vitamin A +19284.6%
Contains more Vitamin B1 +90.4%
Contains more Vitamin B2 +84.3%
Contains more Vitamin B3 +909.6%
Contains more Vitamin B5 +369.2%
Contains more Vitamin B6 +320%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Folate +4550%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tuna Falafel
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Tuna Falafel Opinion
Net carbs 0g 31.84g Falafel
Protein 29.91g 13.31g Tuna
Fats 6.28g 17.8g Falafel
Carbs 0g 31.84g Falafel
Calories 184kcal 333kcal Falafel
Starch g g
Fructose g g
Sugar g g
Fiber 0g g Tuna
Calcium 10mg 54mg Falafel
Iron 1.31mg 3.42mg Falafel
Magnesium 64mg 82mg Falafel
Phosphorus 326mg 192mg Tuna
Potassium 323mg 585mg Falafel
Sodium 50mg 294mg Tuna
Zinc 0.77mg 1.5mg Falafel
Copper 0.11mg 0.258mg Falafel
Vitamin A 2520IU 13IU Tuna
Vitamin E mg mg
Vitamin D IU 0IU Falafel
Vitamin D µg 0µg Falafel
Vitamin C 0mg 1.6mg Falafel
Vitamin B1 0.278mg 0.146mg Tuna
Vitamin B2 0.306mg 0.166mg Tuna
Vitamin B3 10.54mg 1.044mg Tuna
Vitamin B5 1.37mg 0.292mg Tuna
Vitamin B6 0.525mg 0.125mg Tuna
Folate 2µg 93µg Falafel
Vitamin B12 10.88µg 0µg Tuna
Vitamin K µg µg
Tryptophan 0.335mg 0.134mg Tuna
Threonine 1.311mg 0.492mg Tuna
Isoleucine 1.378mg 0.567mg Tuna
Leucine 2.431mg 0.944mg Tuna
Lysine 2.747mg 0.856mg Tuna
Methionine 0.885mg 0.187mg Tuna
Phenylalanine 1.168mg 0.707mg Tuna
Valine 1.541mg 0.562mg Tuna
Histidine 0.88mg 0.364mg Tuna
Cholesterol 49mg 0mg Falafel
Trans Fat g 0g Tuna
Saturated Fat 1.612g 2.383g Tuna
Monounsaturated Fat 2.053g 10.171g Falafel
Polyunsaturated fat 1.844g 4.16g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Falafel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
171
Tuna
18
Falafel
Mineral Summary Score
41
Tuna
63
Falafel

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
179%
Tuna
80%
Falafel
Carbohydrates
0%
Tuna
32%
Falafel
Fats
29%
Tuna
82%
Falafel

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 244mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 0.771g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 33)
Which food is richer in vitamins?
Tuna
Tuna is relatively richer in vitamins
Which food is lower in Cholesterol?
Falafel
Falafel is lower in Cholesterol (difference - 49mg)
Which food is cheaper?
Falafel
Falafel is cheaper (difference - $3)
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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.