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  6. Tuna vs. Falafel

Tuna vs. Falafel — In-Depth Nutrition Comparison

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How are tuna and falafel different?

  • Tuna is higher in selenium, vitamin B3, vitamin B12, vitamin B6, and phosphorus; however, falafel is richer in iron, manganese, copper, and folate.
  • Daily need coverage for selenium for tuna is 195% higher.
  • Falafel has less cholesterol.
  • Tuna has a lower glycemic index (0) than falafel (33).

Fish, tuna, yellowfin, fresh, cooked, dry heat and Falafel, home-prepared are the varieties used in this article.

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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 1.2% 47% 35% 14% 12% 143% 7% 1.7% 590%
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 PhosphorusPhosphorus +73.4%
Contains less SodiumSodium -81.6%
Contains more SeleniumSelenium +10720%
Contains more MagnesiumMagnesium +95.2%
Contains more CalciumCalcium +1250%
Contains more PotassiumPotassium +11%
Contains more IronIron +271.7%
Contains more CopperCopper +500%
Contains more ZincZinc +233.3%
Contains more ManganeseManganese +5215.4%

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
8
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% 30% 7.3% 5.8% 34% 32% 414% 20% 240% 294% 0.25% 1.5%
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 DVitamin D +∞%
Contains more Vitamin AVitamin A +2100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +2014%
Contains more Vitamin B5Vitamin B5 +14.4%
Contains more Vitamin B6Vitamin B6 +730.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +21.2%
Contains more FolateFolate +4550%
~equal in Vitamin B1 ~0.146mg

All nutrients comparison - raw data values

Nutrient Tuna Falafel DV% diff.
Selenium 108.2µg 1µg 195%
Vitamin B3 22.07mg 1.044mg 131%
Vitamin B12 2.35µg 0µg 98%
Vitamin B6 1.038mg 0.125mg 70%
Protein 29.15g 13.31g 32%
Iron 0.92mg 3.42mg 31%
Manganese 0.013mg 0.691mg 29%
Polyunsaturated fat 0.175g 4.16g 27%
Fats 0.59g 17.8g 26%
Monounsaturated fat 0.138g 10.171g 25%
Copper 0.043mg 0.258mg 24%
Folate 2µg 93µg 23%
Phosphorus 333mg 192mg 20%
Cholesterol 47mg 0mg 16%
Choline 77.6mg 14%
Carbs 0g 31.84g 11%
Calories 130kcal 333kcal 10%
Vitamin D* 82 IU 0 IU 10%
Vitamin D 2µg 0µg 10%
Magnesium 42mg 82mg 10%
Zinc 0.45mg 1.5mg 10%
Sodium 54mg 294mg 10%
Saturated fat 0.205g 2.383g 10%
Calcium 4mg 54mg 5%
Vitamin C 0mg 1.6mg 2%
Potassium 527mg 585mg 2%
Vitamin A 22µg 1µg 2%
Vitamin E 0.29mg 2%
Vitamin B2 0.137mg 0.166mg 2%
Vitamin B1 0.134mg 0.146mg 1%
Vitamin B5 0.334mg 0.292mg 1%
Protein per 100 calories 22g 4g N/A
Calories per 10 g protein 45kcal 250kcal N/A
Weight per 100 calories 77g 30g N/A
Unsaturated / Saturated Fat ratio 1.5 6 N/A
Net carbs 0g 31.84g N/A
Vitamin K 0.1µg 0%
Trans fat 0.02g 0g N/A
Tryptophan 0.313mg 0.134mg 0%
Threonine 1.224mg 0.492mg 0%
Isoleucine 1.287mg 0.567mg 0%
Leucine 2.27mg 0.944mg 0%
Lysine 2.565mg 0.856mg 0%
Methionine 0.827mg 0.187mg 0%
Phenylalanine 1.091mg 0.707mg 0%
Valine 1.438mg 0.562mg 0%
Histidine 0.822mg 0.364mg 0%
Omega-3 - EPA 0.015g N/A
Omega-3 - DHA 0.105g N/A
Omega-3 - DPA 0.005g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
2
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 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 +119%
Contains more WaterWater +99.2%
Contains more FatsFats +2916.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +89.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
1
40% 27% 34%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 0.175 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 -91.4%
Contains more Mono. FatMonounsaturated fat +7270.3%
Contains more Poly. FatPolyunsaturated fat +2277.1%

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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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.