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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 B12, Vitamin A RAE, Selenium, Vitamin B3, Vitamin B6, Vitamin B5, and Phosphorus, while Falafel is higher in 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
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.
Tuna
Tuna
3
:
7
Falafel
Falafel
Contains more Phosphorus +69.8%
Contains less Sodium -83%
Contains more Selenium +4580%
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%
Contains more Manganese +3355%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 50% 46% 140% 29% 7% 22% 37% 3% 256%
Falafel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Contains more Phosphorus +69.8%
Contains less Sodium -83%
Contains more Selenium +4580%
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%
Contains more Manganese +3355%

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.
Tuna
Tuna
7
:
3
Falafel
Falafel
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%
Tuna
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%
Falafel
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
3
:
2
Falafel
Falafel
Contains more Protein +124.7%
Contains more Water +70.7%
Contains more Other +94.2%
Contains more Fats +183.4%
Contains more Carbs +∞%
Tuna
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Falafel
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 Protein +124.7%
Contains more Water +70.7%
Contains more Other +94.2%
Contains more Fats +183.4%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
1
:
2
Falafel
Falafel
Contains less Saturated Fat -32.4%
Contains more Monounsaturated Fat +395.4%
Contains more Polyunsaturated fat +125.6%
Tuna
29% 37% 33%
Saturated Fat: 1.612 g
Monounsaturated Fat: 2.053 g
Polyunsaturated fat: 1.844 g
Falafel
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Contains less Saturated Fat -32.4%
Contains more Monounsaturated Fat +395.4%
Contains more Polyunsaturated fat +125.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 0.02mg 0.691mg Falafel
Selenium 46.8µg 1µg Tuna
Vitamin A 2520IU 13IU Tuna
Vitamin A RAE 757µg 1µg Tuna
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
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
Saturated Fat 1.612g 2.383g Tuna
Omega-3 - DHA 1.141g Tuna
Omega-3 - EPA 0.363g Tuna
Omega-3 - DPA 0.16g 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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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
171%
Tuna
18%
Falafel
Minerals Daily Need Coverage Score
59%
Tuna
60%
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.