Filo vs. Tofu — In-Depth Nutrition Comparison
Compare
The main differences between filo and tofu
- Filo is richer in vitamin B1, vitamin B3, vitamin B2, folate, and selenium, yet tofu is richer in calcium, copper, manganese, and phosphorus.
- Daily need coverage for calcium for tofu is 67% higher.
- Filo contains 35 times more sodium than tofu. Filo contains 483mg of sodium, while tofu contains 14mg.
- Tofu has a lower glycemic index than filo.
Food types used in this article are Phyllo dough and Tofu, raw, firm, prepared with calcium sulfate.
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.
| Contains more IronIron | +20.7% |
| Contains more SeleniumSelenium | +33.9% |
| Contains more MagnesiumMagnesium | +286.7% |
| Contains more CalciumCalcium | +6109.1% |
| Contains more PotassiumPotassium | +220.3% |
| Contains more CopperCopper | +274.3% |
| Contains more ZincZinc | +220.4% |
| Contains more PhosphorusPhosphorus | +153.3% |
| Contains less SodiumSodium | -97.1% |
| Contains more ManganeseManganese | +148.1% |
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 | +242.4% |
| Contains more Vitamin B2Vitamin B2 | +234.3% |
| Contains more Vitamin B3Vitamin B3 | +969% |
| Contains more Vitamin B5Vitamin B5 | +127.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +203.4% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +206.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 11mg | 683mg | 67% |
| Vitamin B1 | 0.541mg | 0.158mg | 32% |
| Manganese | 0.476mg | 1.181mg | 31% |
| Copper | 0.101mg | 0.378mg | 31% |
| Polyunsaturated fat | 0.923g | 4.921g | 27% |
| Vitamin B3 | 4.073mg | 0.381mg | 23% |
| Sodium | 483mg | 14mg | 20% |
| Protein | 7.1g | 17.27g | 20% |
| Vitamin B2 | 0.341mg | 0.102mg | 18% |
| Carbs | 52.6g | 2.78g | 17% |
| Phosphorus | 75mg | 190mg | 16% |
| Folate | 88µg | 29µg | 15% |
| Selenium | 23.3µg | 17.4µg | 11% |
| Magnesium | 15mg | 58mg | 10% |
| Zinc | 0.49mg | 1.57mg | 10% |
| Calories | 299kcal | 144kcal | 8% |
| Iron | 3.21mg | 2.66mg | 7% |
| Potassium | 74mg | 237mg | 5% |
| Vitamin B6 | 0.03mg | 0.092mg | 5% |
| Fats | 6g | 8.72g | 4% |
| Monounsaturated fat | 3.149g | 1.925g | 3% |
| Vitamin B5 | 0.302mg | 0.133mg | 3% |
| Fiber | 1.9g | 2.3g | 2% |
| Vitamin K | 2.5µg | 2% | |
| Vitamin E | 0.08mg | 1% | |
| Saturated fat | 1.47g | 1.261g | 1% |
| Choline | 6.9mg | 1% | |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 50.7g | 0.48g | N/A |
| Sugar | 0.18g | N/A | |
| Tryptophan | 0.088mg | 0.235mg | 0% |
| Threonine | 0.194mg | 0.785mg | 0% |
| Isoleucine | 0.246mg | 0.849mg | 0% |
| Leucine | 0.49mg | 1.392mg | 0% |
| Lysine | 0.158mg | 0.883mg | 0% |
| Methionine | 0.126mg | 0.211mg | 0% |
| Phenylalanine | 0.359mg | 0.835mg | 0% |
| Valine | 0.286mg | 0.87mg | 0% |
| Histidine | 0.159mg | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +1792.1% |
| Contains more OtherOther | +21.4% |
| Contains more ProteinProtein | +143.2% |
| Contains more FatsFats | +45.3% |
| Contains more WaterWater | +114.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +63.6% |
| Contains less Sat. FatSaturated fat | -14.2% |
| Contains more Poly. FatPolyunsaturated fat | +433.2% |
