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  6. Tomato vs. Falafel

Tomato vs. Falafel — In-Depth Nutrition Comparison

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What are the differences between tomatoes and falafel?

  • Tomatoes are higher in vitamin A and vitamin C; however, falafel is richer in iron, manganese, phosphorus, copper, folate, magnesium, and zinc.
  • Falafel's daily need coverage for iron is 39% more.
  • Falafel contains 64 times less vitamin A than tomatoes. Tomatoes contain 833 IU of vitamin A, while falafel contains 13 IU.
  • Tomatoes have less sodium.

We used Tomatoes, red, ripe, raw, year round average and Falafel, home-prepared types in this article.

Infographic

Tomato 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.
Tomato
Tomato
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
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 less SodiumSodium -98.3%
Contains more MagnesiumMagnesium +645.5%
Contains more CalciumCalcium +440%
Contains more PotassiumPotassium +146.8%
Contains more IronIron +1166.7%
Contains more CopperCopper +337.3%
Contains more ZincZinc +782.4%
Contains more PhosphorusPhosphorus +700%
Contains more ManganeseManganese +506.1%
Contains more SeleniumSelenium +∞%

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.
Tomato
Tomato
4
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 46% 0% 14% 11% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11%
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 +756.3%
Contains more Vitamin AVitamin A +4100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +294.6%
Contains more Vitamin B2Vitamin B2 +773.7%
Contains more Vitamin B3Vitamin B3 +75.8%
Contains more Vitamin B5Vitamin B5 +228.1%
Contains more Vitamin B6Vitamin B6 +56.3%
Contains more FolateFolate +520%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomato Falafel DV% diff.
Iron 0.27mg 3.42mg 39%
Fats 0.2g 17.8g 27%
Polyunsaturated fat 0.083g 4.16g 27%
Protein 0.88g 13.31g 25%
Manganese 0.114mg 0.691mg 25%
Monounsaturated fat 0.031g 10.171g 25%
Phosphorus 24mg 192mg 24%
Copper 0.059mg 0.258mg 22%
Folate 15µg 93µg 20%
Magnesium 11mg 82mg 17%
Calories 18kcal 333kcal 16%
Vitamin C 13.7mg 1.6mg 13%
Sodium 5mg 294mg 13%
Zinc 0.17mg 1.5mg 12%
Vitamin B2 0.019mg 0.166mg 11%
Saturated fat 0.028g 2.383g 11%
Potassium 237mg 585mg 10%
Carbs 3.89g 31.84g 9%
Vitamin B1 0.037mg 0.146mg 9%
Vitamin K 7.9µg 7%
Fiber 1.2g 5%
Vitamin A 42µg 1µg 5%
Calcium 10mg 54mg 4%
Vitamin E 0.54mg 4%
Vitamin B5 0.089mg 0.292mg 4%
Vitamin B3 0.594mg 1.044mg 3%
Vitamin B6 0.08mg 0.125mg 3%
Selenium 0µg 1µg 2%
Fructose 1.37g 2%
Choline 6.7mg 1%
Protein per 100 calories 4.9g 4g N/A
Calories per 10 g protein 205kcal 250kcal N/A
Weight per 100 calories 556g 30g N/A
Unsaturated / Saturated Fat ratio 4.1 6 N/A
Net carbs 2.69g 31.84g N/A
Sugar 2.63g N/A
Tryptophan 0.006mg 0.134mg 0%
Threonine 0.027mg 0.492mg 0%
Isoleucine 0.018mg 0.567mg 0%
Leucine 0.025mg 0.944mg 0%
Lysine 0.027mg 0.856mg 0%
Methionine 0.006mg 0.187mg 0%
Phenylalanine 0.027mg 0.707mg 0%
Valine 0.018mg 0.562mg 0%
Histidine 0.014mg 0.364mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tomato
Tomato
1
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 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 WaterWater +173%
Contains more ProteinProtein +1412.5%
Contains more FatsFats +8800%
Contains more CarbsCarbs +718.5%
Contains more OtherOther +376.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tomato
Tomato
1
20% 22% 58%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.083 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 -98.8%
Contains more Mono. FatMonounsaturated fat +32709.7%
Contains more Poly. FatPolyunsaturated fat +4912%

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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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.