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  6. Filo vs. Tomato sauce

Filo vs. Tomato sauce — In-Depth Nutrition Comparison

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A recap on differences between filo and tomato sauce

  • Filo is higher in vitamin B1, selenium, iron, vitamin B2, folate, vitamin B3, and manganese, yet tomato sauce is higher in vitamin E and vitamin A.
  • Filo covers your daily vitamin B1 needs 43% more than tomato sauce.
  • Filo contains 44 times more sodium than tomato sauce. While filo contains 483mg of sodium, tomato sauce contains only 11mg.

Food varieties used in this article are Phyllo dough and Tomato sauce, canned, no salt added.

Infographic

Filo vs Tomato sauce 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
5
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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
Contains more IronIron +234.4%
Contains more ZincZinc +122.7%
Contains more PhosphorusPhosphorus +177.8%
Contains more ManganeseManganese +321.2%
Contains more SeleniumSelenium +3783.3%
Contains more CalciumCalcium +27.3%
Contains more PotassiumPotassium +301.4%
Contains more CopperCopper +13.9%
Contains less SodiumSodium -97.7%
~equal in Magnesium ~15mg

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
4
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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Contains more Vitamin B1Vitamin B1 +2154.2%
Contains more Vitamin B2Vitamin B2 +424.6%
Contains more Vitamin B3Vitamin B3 +311%
Contains more FolateFolate +877.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1700%
Contains more Vitamin B6Vitamin B6 +226.7%
Contains more Vitamin KVitamin K +12%
Contains more CholineCholine +43.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.309mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Filo Tomato sauce DV% diff.
Vitamin B1 0.541mg 0.024mg 43%
Selenium 23.3µg 0.6µg 41%
Iron 3.21mg 0.96mg 28%
Vitamin B2 0.341mg 0.065mg 21%
Sodium 483mg 11mg 21%
Folate 88µg 9µg 20%
Vitamin B3 4.073mg 0.991mg 19%
Carbs 52.6g 5.31g 16%
Manganese 0.476mg 0.113mg 16%
Calories 299kcal 24kcal 14%
Protein 7.1g 1.2g 12%
Fats 6g 0.3g 9%
Vitamin E 0.08mg 1.44mg 9%
Vitamin C 0mg 7mg 8%
Monounsaturated fat 3.149g 0.044g 8%
Phosphorus 75mg 27mg 7%
Potassium 74mg 297mg 7%
Saturated fat 1.47g 0.041g 6%
Vitamin B6 0.03mg 0.098mg 5%
Polyunsaturated fat 0.923g 0.121g 5%
Fiber 1.9g 1.5g 2%
Fructose 1.67g 2%
Vitamin A 0µg 22µg 2%
Zinc 0.49mg 0.22mg 2%
Copper 0.101mg 0.115mg 2%
Choline 6.9mg 9.9mg 1%
Net carbs 50.7g 3.81g N/A
Magnesium 15mg 15mg 0%
Calcium 11mg 14mg 0%
Sugar 0.18g 3.56g N/A
Vitamin B5 0.302mg 0.309mg 0%
Vitamin K 2.5µg 2.8µg 0%
Tryptophan 0.088mg 0.009mg 0%
Threonine 0.194mg 0.037mg 0%
Isoleucine 0.246mg 0.025mg 0%
Leucine 0.49mg 0.034mg 0%
Lysine 0.158mg 0.037mg 0%
Methionine 0.126mg 0.008mg 0%
Phenylalanine 0.359mg 0.036mg 0%
Valine 0.286mg 0.025mg 0%
Histidine 0.159mg 0.02mg 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
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more ProteinProtein +491.7%
Contains more FatsFats +1900%
Contains more CarbsCarbs +890.6%
Contains more WaterWater +180%
Contains more OtherOther +12.4%

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
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 g
Contains more Mono. FatMonounsaturated fat +7056.8%
Contains more Poly. FatPolyunsaturated fat +662.8%
Contains less Sat. FatSaturated fat -97.2%

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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 sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.