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).
Infographic
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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 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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% |
