Filo vs. Tamale — In-Depth Nutrition Comparison
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A recap on differences between filo and tamale
- Filo is higher in vitamin B1, selenium, iron, vitamin B2, folate, vitamin B3, and manganese, yet tamale is higher in vitamin B12, zinc, and vitamin B6.
- Filo covers your daily vitamin B1 needs 41% more than tamale.
- Filo contains 6 times more folate than tamale. While filo contains 88µg of folate, tamale contains only 15µg.
- The glycemic index of filo is lower.
Food varieties used in this article are Phyllo dough and Tamales (Navajo).
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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 | +163.1% |
| Contains more CopperCopper | +60.3% |
| Contains more ManganeseManganese | +173.6% |
| Contains more SeleniumSelenium | +288.3% |
| Contains more MagnesiumMagnesium | +46.7% |
| Contains more CalciumCalcium | +163.6% |
| Contains more PotassiumPotassium | +77% |
| Contains more ZincZinc | +202% |
| Contains more PhosphorusPhosphorus | +32% |
| Contains less SodiumSodium | -11.6% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +982% |
| Contains more Vitamin B2Vitamin B2 | +326.3% |
| Contains more Vitamin B3Vitamin B3 | +156.2% |
| Contains more Vitamin B5Vitamin B5 | +47.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +486.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +376.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +13.1% |
| Contains more CarbsCarbs | +190.3% |
| Contains more OtherOther | +23.2% |
| Contains more WaterWater | +108.9% |
~equal in
Fats
~6.12g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -38.6% |
| Contains more Mono. FatMonounsaturated fat | +15% |
| Contains more Poly. FatPolyunsaturated fat | +34.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B1 | 0.541mg | 0.05mg | 41% |
| Selenium | 23.3µg | 6µg | 31% |
| Iron | 3.21mg | 1.22mg | 25% |
| Vitamin B12 | 0µg | 0.54µg | 23% |
| Vitamin B2 | 0.341mg | 0.08mg | 20% |
| Folate | 88µg | 15µg | 18% |
| Vitamin B3 | 4.073mg | 1.59mg | 16% |
| Manganese | 0.476mg | 0.174mg | 13% |
| Carbs | 52.6g | 18.12g | 11% |
| Zinc | 0.49mg | 1.48mg | 9% |
| Vitamin B6 | 0.03mg | 0.143mg | 9% |
| Calories | 299kcal | 153kcal | 7% |
| Cholesterol | 0mg | 17mg | 6% |
| Fiber | 1.9g | 3.1g | 5% |
| Starch | 12.27g | 5% | |
| Saturated fat | 1.47g | 2.396g | 4% |
| Copper | 0.101mg | 0.063mg | 4% |
| Phosphorus | 75mg | 99mg | 3% |
| Vitamin K | 2.5µg | 2% | |
| Vitamin C | 0mg | 1.7mg | 2% |
| Vitamin B5 | 0.302mg | 0.205mg | 2% |
| Magnesium | 15mg | 22mg | 2% |
| Protein | 7.1g | 6.28g | 2% |
| Calcium | 11mg | 29mg | 2% |
| Potassium | 74mg | 131mg | 2% |
| Sodium | 483mg | 427mg | 2% |
| Polyunsaturated fat | 0.923g | 0.688g | 2% |
| Monounsaturated fat | 3.149g | 2.739g | 1% |
| Vitamin E | 0.08mg | 0mg | 1% |
| Choline | 6.9mg | 1% | |
| Fats | 6g | 6.12g | 0% |
| Net carbs | 50.7g | 15.02g | N/A |
| Sugar | 0.18g | 0.99g | N/A |
| Tryptophan | 0.088mg | 0.052mg | 0% |
| Threonine | 0.194mg | 0.239mg | 0% |
| Isoleucine | 0.246mg | 0.271mg | 0% |
| Leucine | 0.49mg | 0.568mg | 0% |
| Lysine | 0.158mg | 0.427mg | 0% |
| Methionine | 0.126mg | 0.15mg | 0% |
| Phenylalanine | 0.359mg | 0.275mg | 0% |
| Valine | 0.286mg | 0.318mg | 0% |
| Histidine | 0.159mg | 0.196mg | 0% |
| Fructose | 0.17g | 0% | |
| Omega-3 - ALA | 0.029g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
15%
Minerals Daily Need Coverage Score
47%
30%
Comparison summary
Which food contains less Sodium?
Tamale contains less Sodium (difference - 56mg)
Which food is lower in Cholesterol?
Filo is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Filo is lower in Sugar (difference - 0.81g)
Which food is lower in Saturated fat?
Filo is lower in Saturated fat (difference - 0.926g)
Which food is lower in glycemic index?
Filo is lower in glycemic index (difference - 44)
Which food is richer in vitamins?
Filo is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.