Filo vs. Tofu — In-Depth Nutrition Comparison
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A recap on differences between filo and tofu
- Filo is higher in vitamin B1, selenium, vitamin B3, vitamin B2, folate, and fiber, yet tofu is higher in calcium, iron, and copper.
- Filo covers your daily vitamin B1 needs 38% more than tofu.
- Filo contains 69 times more sodium than tofu. While filo contains 483mg of sodium, tofu contains only 7mg.
- The glycemic index of tofu is lower.
Food varieties used in this article are Phyllo dough and Tofu, raw, regular, prepared with calcium sulfate.
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 SeleniumSelenium | +161.8% |
| Contains more MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +3081.8% |
| Contains more PotassiumPotassium | +63.5% |
| Contains more IronIron | +67% |
| Contains more CopperCopper | +91.1% |
| Contains more ZincZinc | +63.3% |
| Contains more PhosphorusPhosphorus | +29.3% |
| Contains less SodiumSodium | -98.6% |
| Contains more ManganeseManganese | +27.1% |
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 | +700% |
| Contains more Vitamin B1Vitamin B1 | +567.9% |
| Contains more Vitamin B2Vitamin B2 | +555.8% |
| Contains more Vitamin B3Vitamin B3 | +1988.7% |
| Contains more Vitamin B5Vitamin B5 | +344.1% |
| Contains more FolateFolate | +486.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +56.7% |
| Contains more CholineCholine | +317.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +25.5% |
| Contains more CarbsCarbs | +2712.8% |
| Contains more OtherOther | +136.1% |
| Contains more ProteinProtein | +13.8% |
| Contains more WaterWater | +159.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +198.2% |
| Contains less Sat. FatSaturated fat | -53% |
| Contains more Poly. FatPolyunsaturated fat | +192.4% |
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 Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B1 | 0.541mg | 0.081mg | 38% |
| Calcium | 11mg | 350mg | 34% |
| Iron | 3.21mg | 5.36mg | 27% |
| Selenium | 23.3µg | 8.9µg | 26% |
| Vitamin B3 | 4.073mg | 0.195mg | 24% |
| Vitamin B2 | 0.341mg | 0.052mg | 22% |
| Sodium | 483mg | 7mg | 21% |
| Folate | 88µg | 15µg | 18% |
| Carbs | 52.6g | 1.87g | 17% |
| Polyunsaturated fat | 0.923g | 2.699g | 12% |
| Calories | 299kcal | 76kcal | 11% |
| Copper | 0.101mg | 0.193mg | 10% |
| Fiber | 1.9g | 0.3g | 6% |
| Manganese | 0.476mg | 0.605mg | 6% |
| Monounsaturated fat | 3.149g | 1.056g | 5% |
| Vitamin B5 | 0.302mg | 0.068mg | 5% |
| Magnesium | 15mg | 30mg | 4% |
| Saturated fat | 1.47g | 0.691g | 4% |
| Choline | 6.9mg | 28.8mg | 4% |
| Zinc | 0.49mg | 0.8mg | 3% |
| Phosphorus | 75mg | 97mg | 3% |
| Fats | 6g | 4.78g | 2% |
| Protein | 7.1g | 8.08g | 2% |
| Potassium | 74mg | 121mg | 1% |
| Vitamin B6 | 0.03mg | 0.047mg | 1% |
| Vitamin C | 0mg | 0.1mg | 0% |
| Net carbs | 50.7g | 1.57g | N/A |
| Sugar | 0.18g | 0.62g | N/A |
| Vitamin E | 0.08mg | 0.01mg | 0% |
| Vitamin K | 2.5µg | 2.4µg | 0% |
| Tryptophan | 0.088mg | 0.12mg | 0% |
| Threonine | 0.194mg | 0.402mg | 0% |
| Isoleucine | 0.246mg | 0.435mg | 0% |
| Leucine | 0.49mg | 0.713mg | 0% |
| Lysine | 0.158mg | 0.452mg | 0% |
| Methionine | 0.126mg | 0.108mg | 0% |
| Phenylalanine | 0.359mg | 0.428mg | 0% |
| Valine | 0.286mg | 0.446mg | 0% |
| Histidine | 0.159mg | 0.221mg | 0% |
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%
6%
Minerals Daily Need Coverage Score
47%
59%
Comparison summary
Which food contains less Sodium?
Tofu contains less Sodium (difference - 476mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 0.779g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food is lower in Sugar?
Filo is lower in Sugar (difference - 0.44g)
Which food is richer in vitamins?
Filo is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)