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  6. Falafel vs. Tofu

Falafel vs. Tofu — In-Depth Nutrition Comparison

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The main differences between falafel and tofu

  • Falafel is richer in folate, potassium, iron, and magnesium, yet tofu is richer in calcium, selenium, manganese, and copper.
  • Daily need coverage for calcium for tofu is 63% higher.
  • Falafel contains 21 times more sodium than tofu. Falafel contains 294mg of sodium, while tofu contains 14mg.
  • Tofu has a lower glycemic index than falafel.

Food types used in this article are Falafel, home-prepared and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Falafel vs Tofu 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 59% 16% 52% 128% 86% 41% 82% 38% 90% 5.5%
Tofu
Tofu
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more MagnesiumMagnesium +41.4%
Contains more PotassiumPotassium +146.8%
Contains more IronIron +28.6%
Contains more CalciumCalcium +1164.8%
Contains more CopperCopper +46.5%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +70.9%
Contains more SeleniumSelenium +1640%
~equal in Zinc ~1.57mg
~equal in Phosphorus ~190mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.3% 0% 0.33% 0% 37% 38% 20% 18% 29% 0% 0% 70%
Tofu
Tofu
0
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
Contains more Vitamin CVitamin C +700%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +62.7%
Contains more Vitamin B3Vitamin B3 +174%
Contains more Vitamin B5Vitamin B5 +119.5%
Contains more Vitamin B6Vitamin B6 +35.9%
Contains more FolateFolate +220.7%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B1 ~0.158mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Falafel Tofu DV% diff.
Calcium 54mg 683mg 63%
Selenium 1µg 17.4µg 30%
Manganese 0.691mg 1.181mg 21%
Monounsaturated fat 10.171g 1.925g 21%
Folate 93µg 29µg 16%
Fats 17.8g 8.72g 14%
Copper 0.258mg 0.378mg 13%
Sodium 294mg 14mg 12%
Carbs 31.84g 2.78g 10%
Potassium 585mg 237mg 10%
Iron 3.42mg 2.66mg 10%
Calories 333kcal 144kcal 9%
Fiber 2.3g 9%
Protein 13.31g 17.27g 8%
Magnesium 82mg 58mg 6%
Vitamin B2 0.166mg 0.102mg 5%
Saturated fat 2.383g 1.261g 5%
Polyunsaturated fat 4.16g 4.921g 5%
Vitamin B3 1.044mg 0.381mg 4%
Vitamin B5 0.292mg 0.133mg 3%
Vitamin B6 0.125mg 0.092mg 3%
Vitamin C 1.6mg 0.2mg 2%
Zinc 1.5mg 1.57mg 1%
Vitamin B1 0.146mg 0.158mg 1%
Protein per 100 calories 4g 12g N/A
Calories per 10 g protein 250kcal 83kcal N/A
Weight per 100 calories 30g 69g N/A
Unsaturated / Saturated Fat ratio 6 5.4 N/A
Net carbs 31.84g 0.48g N/A
Phosphorus 192mg 190mg 0%
Vitamin A 1µg 0%
Tryptophan 0.134mg 0.235mg 0%
Threonine 0.492mg 0.785mg 0%
Isoleucine 0.567mg 0.849mg 0%
Leucine 0.944mg 1.392mg 0%
Lysine 0.856mg 0.883mg 0%
Methionine 0.187mg 0.211mg 0%
Phenylalanine 0.707mg 0.835mg 0%
Valine 0.562mg 0.87mg 0%
Histidine 0.364mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more FatsFats +104.1%
Contains more CarbsCarbs +1045.3%
Contains more OtherOther +73.6%
Contains more ProteinProtein +29.8%
Contains more WaterWater +101.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 61% 25%
Saturated fat: Sat. Fat 2.383 g
Monounsaturated fat: Mono. Fat 10.171 g
Polyunsaturated fat: Poly. Fat 4.16 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains more Mono. FatMonounsaturated fat +428.4%
Contains less Sat. FatSaturated fat -47.1%
Contains more Poly. FatPolyunsaturated fat +18.3%

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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. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.