Filo vs. Tortilla — In-Depth Nutrition Comparison
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Summary of differences between filo and tortillas
- Filo has less phosphorus, fiber, selenium, vitamin B1, calcium, vitamin B6, copper, magnesium, and zinc than tortillas.
- Tortillas cover your daily need for phosphorus, 39% more than filo.
- Filo has less saturated fat.
- The glycemic index of tortillas is higher.
These are the specific foods used in this comparison Phyllo dough and Tortillas, ready-to-bake or -fry, whole wheat.
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 | +22.1% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +466.7% |
| Contains more CalciumCalcium | +2118.2% |
| Contains more PotassiumPotassium | +254.1% |
| Contains more CopperCopper | +163.4% |
| Contains more ZincZinc | +291.8% |
| Contains more PhosphorusPhosphorus | +361.3% |
| Contains more SeleniumSelenium | +58.8% |
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 B2Vitamin B2 | +18% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin EVitamin E | +1025% |
| Contains more Vitamin B1Vitamin B1 | +52.1% |
| Contains more Vitamin B3Vitamin B3 | +19.3% |
| Contains more Vitamin B6Vitamin B6 | +940% |
| Contains more Vitamin KVitamin K | +80% |
| Contains more FolateFolate | +56.8% |
| Contains more CholineCholine | +189.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Phosphorus | 75mg | 346mg | 39% |
| Fiber | 1.9g | 9.8g | 32% |
| Selenium | 23.3µg | 37µg | 25% |
| Vitamin B1 | 0.541mg | 0.823mg | 24% |
| Calcium | 11mg | 244mg | 23% |
| Vitamin B6 | 0.03mg | 0.312mg | 22% |
| Manganese | 0.476mg | 21% | |
| Copper | 0.101mg | 0.266mg | 18% |
| Magnesium | 15mg | 85mg | 17% |
| Saturated fat | 1.47g | 4.878g | 15% |
| Zinc | 0.49mg | 1.92mg | 13% |
| Folate | 88µg | 138µg | 13% |
| Iron | 3.21mg | 2.63mg | 7% |
| Potassium | 74mg | 262mg | 6% |
| Fats | 6g | 9.76g | 6% |
| Vitamin B5 | 0.302mg | 6% | |
| Vitamin E | 0.08mg | 0.9mg | 5% |
| Protein | 7.1g | 9.76g | 5% |
| Vitamin B3 | 4.073mg | 4.858mg | 5% |
| Vitamin B2 | 0.341mg | 0.289mg | 4% |
| Choline | 6.9mg | 20mg | 2% |
| Vitamin K | 2.5µg | 4.5µg | 2% |
| Carbs | 52.6g | 45.89g | 2% |
| Calories | 299kcal | 310kcal | 1% |
| Sodium | 483mg | 512mg | 1% |
| Net carbs | 50.7g | 36.09g | N/A |
| Sugar | 0.18g | 2.44g | N/A |
| Monounsaturated fat | 3.149g | 3.062g | 0% |
| Polyunsaturated fat | 0.923g | 0.992g | 0% |
| Tryptophan | 0.088mg | 0.129mg | 0% |
| Threonine | 0.194mg | 0.312mg | 0% |
| Isoleucine | 0.246mg | 0.353mg | 0% |
| Leucine | 0.49mg | 0.671mg | 0% |
| Lysine | 0.158mg | 0.37mg | 0% |
| Methionine | 0.126mg | 0.163mg | 0% |
| Phenylalanine | 0.359mg | 0.488mg | 0% |
| Valine | 0.286mg | 0.444mg | 0% |
| Histidine | 0.159mg | 0.255mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +14.6% |
| Contains more ProteinProtein | +37.5% |
| Contains more FatsFats | +62.7% |
| Contains more OtherOther | +161.2% |
~equal in
Water
~30.15g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -69.9% |
~equal in
Monounsaturated fat
~3.062g
~equal in
Polyunsaturated fat
~0.992g
