Filo vs. Taco shells — In-Depth Nutrition Comparison
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How are filo and taco shells different?
- Filo is richer in selenium, vitamin B1, vitamin B2, iron, and vitamin B3, while taco shells are higher in phosphorus, fiber, magnesium, and vitamin B6.
- Filo covers your daily need for selenium, 34% more than taco shells.
- Filo contains 4 times more vitamin B2 than taco shells. Filo contains 0.341mg of vitamin B2, while taco shells contain 0.08mg.
- Filo is lower in saturated fat.
- Taco shells have a higher glycemic index (69) than filo (38).
Phyllo dough and Taco shells, baked types were used in this article.
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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.
| Contains more IronIron | +95.7% |
| Contains more SeleniumSelenium | +385.4% |
| Contains more MagnesiumMagnesium | +453.3% |
| Contains more CalciumCalcium | +809.1% |
| Contains more PotassiumPotassium | +212.2% |
| Contains more CopperCopper | +11.9% |
| Contains more ZincZinc | +228.6% |
| Contains more PhosphorusPhosphorus | +210.7% |
| Contains less SodiumSodium | -32.9% |
| Contains more ManganeseManganese | +17.6% |
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.
| Contains more Vitamin B1Vitamin B1 | +150.5% |
| Contains more Vitamin B2Vitamin B2 | +326.3% |
| Contains more Vitamin B3Vitamin B3 | +118.2% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +27.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +762.5% |
| Contains more Vitamin B6Vitamin B6 | +576.7% |
| Contains more Vitamin KVitamin K | +244% |
| Contains more CholineCholine | +333.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 23.3µg | 4.8µg | 34% |
| Polyunsaturated fat | 0.923g | 5.495g | 30% |
| Vitamin B1 | 0.541mg | 0.216mg | 27% |
| Saturated fat | 1.47g | 7.105g | 26% |
| Fats | 6g | 21.79g | 24% |
| Starch | 54.94g | 23% | |
| Phosphorus | 75mg | 233mg | 23% |
| Vitamin B2 | 0.341mg | 0.08mg | 20% |
| Iron | 3.21mg | 1.64mg | 20% |
| Fiber | 1.9g | 6.7g | 19% |
| Magnesium | 15mg | 83mg | 16% |
| Vitamin B3 | 4.073mg | 1.867mg | 14% |
| Vitamin B6 | 0.03mg | 0.203mg | 13% |
| Zinc | 0.49mg | 1.61mg | 10% |
| Calcium | 11mg | 100mg | 9% |
| Monounsaturated fat | 3.149g | 6.935g | 9% |
| Calories | 299kcal | 476kcal | 9% |
| Sodium | 483mg | 324mg | 7% |
| Vitamin B5 | 0.302mg | 6% | |
| Vitamin K | 2.5µg | 8.6µg | 5% |
| Folate | 88µg | 69µg | 5% |
| Potassium | 74mg | 231mg | 5% |
| Manganese | 0.476mg | 0.56mg | 4% |
| Vitamin E | 0.08mg | 0.69mg | 4% |
| Choline | 6.9mg | 29.9mg | 4% |
| Carbs | 52.6g | 63.49g | 4% |
| Copper | 0.101mg | 0.113mg | 1% |
| Protein | 7.1g | 6.41g | 1% |
| Net carbs | 50.7g | 56.79g | N/A |
| Sugar | 0.18g | 1.5g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Trans fat | 0.172g | N/A | |
| Tryptophan | 0.088mg | 0.04mg | 0% |
| Threonine | 0.194mg | 0.227mg | 0% |
| Isoleucine | 0.246mg | 0.22mg | 0% |
| Leucine | 0.49mg | 0.837mg | 0% |
| Lysine | 0.158mg | 0.197mg | 0% |
| Methionine | 0.126mg | 0.18mg | 0% |
| Phenylalanine | 0.359mg | 0.29mg | 0% |
| Valine | 0.286mg | 0.287mg | 0% |
| Histidine | 0.159mg | 0.167mg | 0% |
| Fructose | 0.1g | 0% | |
| Omega-3 - ALA | 0.27g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.014g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.005g | N/A | |
| Omega-6 - Linoleic acid | 5.097g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.1 g
Fats:
6 g
Carbs:
52.6 g
Water:
32.6 g
Other:
1.7 g
Protein:
6.41 g
Fats:
21.79 g
Carbs:
63.49 g
Water:
6.4 g
Other:
1.91 g
| Contains more WaterWater | +409.4% |
| Contains more FatsFats | +263.2% |
| Contains more CarbsCarbs | +20.7% |
| Contains more OtherOther | +12.4% |
~equal in
Protein
~6.41g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.47 g
Monounsaturated fat:
Mono. Fat
3.149 g
Polyunsaturated fat:
Poly. Fat
0.923 g
Saturated fat:
Sat. Fat
7.105 g
Monounsaturated fat:
Mono. Fat
6.935 g
Polyunsaturated fat:
Poly. Fat
5.495 g
| Contains less Sat. FatSaturated fat | -79.3% |
| Contains more Mono. FatMonounsaturated fat | +120.2% |
| Contains more Poly. FatPolyunsaturated fat | +495.3% |
