Falafel vs Tofu: Calories & Nutrition Showdown



Falafel - calories, kcal, weight, nutrition
Falafel - calories, kcal, weight, nutrition

Falafel vs Tofu
Nutrition Facts

Falafel
Serving size:
  change
one falafel (27g)cup (164g)half cup (82g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Tofu
Serving size:
  change
tablespoon (20g)teaspoon (7g)slice (30g)cup (200g)half cup (100g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Falafel vs Tofu 100g Compare


per 100gFalafelTofu
Calories505 76
Carbohydrates29.32 g1.87 g
Fat40.54 g4.78 g
Dietary fiber4.9 g0.3 g
Protein8.33 g8.08 g
Water18.94 g84.55 g
Calcium87 mg350 mg
Iron2.28 mg5.36 mg
Magnessium31 mg30 mg
Potassium260 mg121 mg
Sodium505 mg7 mg
Vitaminium A13 µg85 µg
Vitaminium B1 (Thiamine)0.129 mg0.081 mg
Vitaminium B2 (riboflavin)0.103 mg0.052 mg
Vitaminium B3 (Niacin)0.768 mg0.195 mg
Vitaminium B60.159 mg0.047 mg
Vitaminium B9 (Folic acid)0.085 mg0.015 mg
Vitaminium C7.7 mg0.1 mg
Vitaminium E4.85 mg0.01 mg
Vitaminium K0.079 µg0.002 µg

Falafel and tofu: two plant-based powerhouses that have taken the culinary world by storm. Both hailed for their versatility and nutritional benefits, these foods have become staples in vegetarian and vegan diets worldwide. But what sets them apart? Let's dive into the fascinating world of falafel and tofu, exploring their origins, nutritional content, and culinary uses to help you decide which might be the best fit for your diet.

The Origins and Allure of Falafel

Falafel, a beloved Middle Eastern dish, is made from ground chickpeas or fava beans, mixed with herbs and spices, then deep-fried to perfection. Its origins can be traced back to Egypt, and it has since become a popular street food across the Middle East, each region adding its unique twist to the recipe. Not only is falafel cherished for its crispy exterior and flavorful interior, but it's also celebrated as a source of protein and fiber. However, due to its cooking method, falafel is higher in calories and fat compared to other plant-based protein sources.

Understanding Tofu: The Soybean Staple

Tofu, on the other hand, hails from China and has been a staple in Asian cuisine for thousands of years. Made by coagulating soy milk and pressing the resulting curds into soft, white blocks, tofu is admired for its ability to absorb flavors from other ingredients, making it incredibly versatile in cooking. It's a low-calorie source of protein, rich in iron and calcium, and contains a fraction of the fat found in falafel. Tofu's high water content also makes it a hydrating choice, especially important in a balanced diet.

Nutritional Face-off

When comparing the nutritional profiles of falafel and tofu, it's clear that both offer valuable benefits. Falafel is rich in protein and fiber, which are crucial for digestive health and maintaining muscle mass. However, it's also higher in calories and fat due to its deep-fried nature. On the flip side, tofu presents a leaner option, with a high protein content nearly matching that of falafel but with significantly fewer calories and fat. It's also a powerhouse of minerals like calcium and iron, making it an excellent choice for bone health and energy levels.

One cannot ignore the vast difference in their water content, with tofu being predominantly made up of water, which contributes to its low calorie and fat content. Additionally, while both are excellent sources of various vitamins and minerals, tofu edges out with higher amounts of calcium and iron, essential for bone health and oxygen transport in the body.

Culinary Versatility

From a culinary standpoint, falafel and tofu couldn't be more different. Falafel, with its distinctive taste and texture, is often enjoyed in wraps, salads, or as part of a mezze platter. Its robust flavor profile means it can stand alone as the star of a dish. Tofu, conversely, is a chameleon in the kitchen. Its mild flavor and varying textures — from silken to extra-firm — make it suitable for a wide range of dishes, from smoothies and soups to stir-fries and desserts.

Conclusion: A Place for Both on Your Plate

Choosing between falafel and tofu doesn't have to be an either/or decision. Both offer unique flavors, textures, and nutritional benefits that can complement a well-rounded diet. For those watching their calorie and fat intake, tofu offers a versatile, low-fat protein source. Meanwhile, falafel serves as a satisfying, fiber-rich option that can add a flavorful punch to meals. Ultimately, incorporating a variety of plant-based proteins into your diet, including both falafel and tofu, can contribute to a healthy, balanced, and delicious eating plan.

Falafel 100g

505kcal

Calories source

  • 23% CARBS.
  • 6% PROTEIN
  • 71% FAT

Tofu 100g

76kcal

Calories source

  • 9% CARBS
  • 39% PROTEIN
  • 52% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

Add comment