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  6. Filo vs. Tomato paste

Filo vs. Tomato paste — In-Depth Nutrition Comparison

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The main differences between filo and tomato paste

  • Filo is richer in vitamin B1, selenium, folate, and vitamin B2, yet tomato paste is richer in vitamin A, copper, vitamin E, potassium, and vitamin C.
  • Daily need coverage for vitamin B1 for filo is 40% higher.
  • Filo contains 8 times more sodium than tomato paste. Filo contains 483mg of sodium, while tomato paste contains 59mg.

Food types used in this article are Phyllo dough and Tomato products, canned, paste, without salt added.

Infographic

Filo vs Tomato paste 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.
Filo
Filo
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 6.5% 120% 34% 13% 32% 63% 62% 127%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 11% 89% 112% 122% 17% 36% 7.7% 39% 29%
Contains more ManganeseManganese +57.6%
Contains more SeleniumSelenium +339.6%
Contains more MagnesiumMagnesium +180%
Contains more CalciumCalcium +227.3%
Contains more PotassiumPotassium +1270.3%
Contains more CopperCopper +261.4%
Contains more ZincZinc +28.6%
Contains more PhosphorusPhosphorus +10.7%
Contains less SodiumSodium -87.8%
~equal in Iron ~2.98mg

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.
Filo
Filo
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.6% 0% 135% 79% 76% 18% 6.9% 0% 6.3% 66% 3.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 73% 25% 86% 0% 15% 35% 58% 8.5% 50% 0% 29% 9% 21%
Contains more Vitamin B1Vitamin B1 +801.7%
Contains more Vitamin B2Vitamin B2 +122.9%
Contains more Vitamin B3Vitamin B3 +32.4%
Contains more Vitamin B5Vitamin B5 +112.7%
Contains more FolateFolate +633.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +5275%
Contains more Vitamin B6Vitamin B6 +620%
Contains more Vitamin KVitamin K +356%
Contains more CholineCholine +458%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Filo Tomato paste DV% diff.
Vitamin B1 0.541mg 0.06mg 40%
Selenium 23.3µg 5.3µg 33%
Copper 0.101mg 0.365mg 29%
Vitamin E 0.08mg 4.3mg 28%
Potassium 74mg 1014mg 28%
Vitamin C 0mg 21.9mg 24%
Folate 88µg 12µg 19%
Sodium 483mg 59mg 18%
Vitamin B6 0.03mg 0.216mg 14%
Vitamin B2 0.341mg 0.153mg 14%
Calories 299kcal 82kcal 11%
Carbs 52.6g 18.91g 11%
Fiber 1.9g 4.1g 9%
Fats 6g 0.47g 9%
Vitamin A 0µg 76µg 8%
Monounsaturated fat 3.149g 0.067g 8%
Manganese 0.476mg 0.302mg 8%
Vitamin K 2.5µg 11.4µg 7%
Fructose 5.85g 7%
Choline 6.9mg 38.5mg 6%
Magnesium 15mg 42mg 6%
Protein 7.1g 4.32g 6%
Vitamin B3 4.073mg 3.076mg 6%
Saturated fat 1.47g 0.1g 6%
Polyunsaturated fat 0.923g 0.16g 5%
Iron 3.21mg 2.98mg 3%
Calcium 11mg 36mg 3%
Vitamin B5 0.302mg 0.142mg 3%
Phosphorus 75mg 83mg 1%
Zinc 0.49mg 0.63mg 1%
Net carbs 50.7g 14.81g N/A
Sugar 0.18g 12.18g N/A
Starch 0.22g 0%
Tryptophan 0.088mg 0.031mg 0%
Threonine 0.194mg 0.133mg 0%
Isoleucine 0.246mg 0.089mg 0%
Leucine 0.49mg 0.124mg 0%
Lysine 0.158mg 0.134mg 0%
Methionine 0.126mg 0.027mg 0%
Phenylalanine 0.359mg 0.13mg 0%
Valine 0.286mg 0.088mg 0%
Histidine 0.159mg 0.071mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
Filo
3
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
4% 19% 74% 3%
Protein: 4.32 g
Fats: 0.47 g
Carbs: 18.91 g
Water: 73.5 g
Other: 2.8 g
Contains more ProteinProtein +64.4%
Contains more FatsFats +1176.6%
Contains more CarbsCarbs +178.2%
Contains more WaterWater +125.5%
Contains more OtherOther +64.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
Filo
2
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
31% 20% 49%
Saturated fat: Sat. Fat 0.1 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.16 g
Contains more Mono. FatMonounsaturated fat +4600%
Contains more Poly. FatPolyunsaturated fat +476.9%
Contains less Sat. FatSaturated fat -93.2%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/nutrients
  2. Tomato paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170459/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.