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Filo vs. Tostada shells — In-Depth Nutrition Comparison

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Significant differences between filo and tostada shells

  • Filo has more selenium, iron, vitamin B2, vitamin B3, and vitamin B1; however, tostada shells are richer in vitamin B6, phosphorus, fiber, and magnesium.
  • Filo covers your daily selenium needs 38% more than tostada shells.
  • Tostada shells have 4 times less vitamin B2 than filo. Filo has 0.341mg of vitamin B2, while tostada shells have 0.094mg.
  • Filo contains less saturated fat.
  • Tostada shells have a higher glycemic index. The glycemic index of tostada shells is 49, while the glycemic index of filo is 38.

Specific food types used in this comparison are Phyllo dough and Tostada shells, corn.

Infographic

Filo vs Tostada shells 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
4
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 54% 23% 21% 57% 49% 34% 87% 86% 47% 12%
Contains more IronIron +109.8%
Contains less SodiumSodium -26.5%
Contains more ManganeseManganese +31.1%
Contains more SeleniumSelenium +959.1%
Contains more MagnesiumMagnesium +406.7%
Contains more CalciumCalcium +590.9%
Contains more PotassiumPotassium +220.3%
Contains more CopperCopper +46.5%
Contains more ZincZinc +151%
Contains more PhosphorusPhosphorus +170.7%

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
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 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 0% 0% 0% 0% 88% 22% 29% 11% 84% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +53.3%
Contains more Vitamin B2Vitamin B2 +262.8%
Contains more Vitamin B3Vitamin B3 +162.3%
Contains more Vitamin B5Vitamin B5 +58.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B6Vitamin B6 +1110%
~equal in Vitamin C ~mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
2
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
6% 23% 64% 3% 3%
Protein: 6.15 g
Fats: 23.38 g
Carbs: 64.43 g
Water: 3.32 g
Other: 2.72 g
Contains more ProteinProtein +15.4%
Contains more WaterWater +881.9%
Contains more FatsFats +289.7%
Contains more CarbsCarbs +22.5%
Contains more OtherOther +60%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
1
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% 32% 37%
Saturated fat: Sat. Fat 7.011 g
Monounsaturated fat: Mono. Fat 7.217 g
Polyunsaturated fat: Poly. Fat 8.285 g
Contains less Sat. FatSaturated fat -79%
Contains more Mono. FatMonounsaturated fat +129.2%
Contains more Poly. FatPolyunsaturated fat +797.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Filo Tostada shells
Lower in Cholesterol ok
Lower in Sugar ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Filo Tostada shells DV% diff.
Polyunsaturated fat 0.923g 8.285g 49%
Selenium 23.3µg 2.2µg 38%
Fats 6g 23.38g 27%
Vitamin B6 0.03mg 0.363mg 26%
Saturated fat 1.47g 7.011g 25%
Starch 55.4g 23%
Folate 88µg 22%
Iron 3.21mg 1.53mg 21%
Vitamin B2 0.341mg 0.094mg 19%
Phosphorus 75mg 203mg 18%
Vitamin B3 4.073mg 1.553mg 16%
Fiber 1.9g 5.8g 16%
Vitamin B1 0.541mg 0.353mg 16%
Magnesium 15mg 76mg 15%
Monounsaturated fat 3.149g 7.217g 10%
Calories 299kcal 474kcal 9%
Sodium 483mg 657mg 8%
Calcium 11mg 76mg 7%
Zinc 0.49mg 1.23mg 7%
Copper 0.101mg 0.148mg 5%
Manganese 0.476mg 0.363mg 5%
Potassium 74mg 237mg 5%
Carbs 52.6g 64.43g 4%
Protein 7.1g 6.15g 2%
Vitamin B5 0.302mg 0.191mg 2%
Vitamin K 2.5µg 2%
Vitamin E 0.08mg 1%
Choline 6.9mg 1%
Net carbs 50.7g 58.63g N/A
Sugar 0.18g N/A
Trans fat 0.163g N/A
Tryptophan 0.088mg 0%
Threonine 0.194mg 0%
Isoleucine 0.246mg 0%
Leucine 0.49mg 0%
Lysine 0.158mg 0%
Methionine 0.126mg 0%
Phenylalanine 0.359mg 0%
Valine 0.286mg 0%
Histidine 0.159mg 0%
Omega-3 - ALA 0.124g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Tostada shells
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Filo
18%
Tostada shells
Minerals Daily Need Coverage Score
47%
Filo
47%
Tostada shells

Comparison summary

Which food is lower in Cholesterol?
Tostada shells
Tostada shells is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Tostada shells
Tostada shells is lower in Sugar (difference - 0.18g)
Which food is richer in minerals?
Tostada shells
Tostada shells is relatively richer in minerals
Which food contains less Sodium?
Filo
Filo contains less Sodium (difference - 174mg)
Which food is lower in Saturated fat?
Filo
Filo is lower in Saturated fat (difference - 5.541g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 11)
Which food is richer in vitamins?
Filo
Filo is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Tostada shells - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167525/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.