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  6. Tofu vs. Falafel

Tofu vs. Falafel — In-Depth Nutrition Comparison

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The main differences between tofu and falafel

  • Tofu is richer in calcium, selenium, manganese, and copper, yet falafel is richer in folate, potassium, iron, and magnesium.
  • Daily need coverage for calcium for tofu is 63% higher.
  • Tofu contains 17 times more selenium than falafel. Tofu contains 17.4µg of selenium, while falafel contains 1µg.
  • Tofu contains less saturated fat.
  • Tofu has a lower glycemic index than falafel.

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

Infographic

Tofu 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.
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%
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 CalciumCalcium +1164.8%
Contains more CopperCopper +46.5%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +70.9%
Contains more SeleniumSelenium +1640%
Contains more MagnesiumMagnesium +41.4%
Contains more PotassiumPotassium +146.8%
Contains more IronIron +28.6%
~equal in Zinc ~1.5mg
~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.
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%
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%
Contains more Vitamin CVitamin C +700%
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 ~0.146mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +29.8%
Contains more WaterWater +101.7%
Contains more FatsFats +104.1%
Contains more CarbsCarbs +1045.3%
Contains more OtherOther +73.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 -47.1%
Contains more Poly. FatPolyunsaturated fat +18.3%
Contains more Mono. FatMonounsaturated fat +428.4%

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