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  6. Filo vs. Tuna Bluefin

Filo vs. Tuna Bluefin — In-Depth Nutrition Comparison

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What are the main differences between filo and tuna Bluefin?

  • Filo is richer in iron, vitamin B1, and folate, while tuna Bluefin is higher in vitamin B12, vitamin A, selenium, vitamin B3, vitamin B6, phosphorus, and vitamin B5.
  • Tuna Bluefin's daily need coverage for vitamin B12 is 453% higher.
  • Tuna Bluefin has 44 times less folate than filo. Filo has 88µg of folate, while tuna Bluefin has 2µg.
  • Filo has a higher glycemic index (38) than tuna Bluefin (0).

We used Phyllo dough and Fish, tuna, fresh, bluefin, cooked, dry heat types in this comparison.

Infographic

Filo vs Tuna Bluefin 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 46% 3% 29% 49% 37% 21% 140% 6.5% 2.6% 255%
Contains more IronIron +145%
Contains more ManganeseManganese +2280%
Contains more MagnesiumMagnesium +326.7%
Contains more PotassiumPotassium +336.5%
Contains more ZincZinc +57.1%
Contains more PhosphorusPhosphorus +334.7%
Contains less SodiumSodium -89.6%
Contains more SeleniumSelenium +100.9%
~equal in Calcium ~10mg
~equal in Copper ~0.11mg

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
6
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% 252% 0% 0% 70% 71% 198% 82% 121% 1360% 0% 1.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +94.6%
Contains more Vitamin B2Vitamin B2 +11.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +4300%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +158.8%
Contains more Vitamin B5Vitamin B5 +353.6%
Contains more Vitamin B6Vitamin B6 +1650%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Filo Tuna Bluefin DV% diff.
Vitamin B12 0µg 10.88µg 453%
Vitamin A 0µg 757µg 84%
Protein 7.1g 29.91g 46%
Selenium 23.3µg 46.8µg 43%
Vitamin B3 4.073mg 10.54mg 40%
Vitamin B6 0.03mg 0.525mg 38%
Phosphorus 75mg 326mg 36%
Iron 3.21mg 1.31mg 24%
Folate 88µg 2µg 22%
Vitamin B1 0.541mg 0.278mg 22%
Vitamin B5 0.302mg 1.37mg 21%
Manganese 0.476mg 0.02mg 20%
Sodium 483mg 50mg 19%
Carbs 52.6g 0g 18%
Cholesterol 0mg 49mg 16%
Magnesium 15mg 64mg 12%
Fiber 1.9g 0g 8%
Potassium 74mg 323mg 7%
Polyunsaturated fat 0.923g 1.844g 6%
Calories 299kcal 184kcal 6%
Vitamin B2 0.341mg 0.306mg 3%
Zinc 0.49mg 0.77mg 3%
Monounsaturated fat 3.149g 2.053g 3%
Vitamin K 2.5µg 2%
Vitamin E 0.08mg 1%
Copper 0.101mg 0.11mg 1%
Choline 6.9mg 1%
Saturated fat 1.47g 1.612g 1%
Fats 6g 6.28g 0%
Net carbs 50.7g 0g N/A
Calcium 11mg 10mg 0%
Sugar 0.18g N/A
Tryptophan 0.088mg 0.335mg 0%
Threonine 0.194mg 1.311mg 0%
Isoleucine 0.246mg 1.378mg 0%
Leucine 0.49mg 2.431mg 0%
Lysine 0.158mg 2.747mg 0%
Methionine 0.126mg 0.885mg 0%
Phenylalanine 0.359mg 1.168mg 0%
Valine 0.286mg 1.541mg 0%
Histidine 0.159mg 0.88mg 0%
Omega-3 - EPA 0g 0.363g N/A
Omega-3 - DHA 0g 1.141g N/A
Omega-3 - DPA 0g 0.16g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
Filo
1
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +321.3%
Contains more WaterWater +81.3%
Contains more OtherOther +177.6%
~equal in Fats ~6.28g

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
29% 37% 33%
Saturated fat: Sat. Fat 1.612 g
Monounsaturated fat: Mono. Fat 2.053 g
Polyunsaturated fat: Poly. Fat 1.844 g
Contains more Mono. FatMonounsaturated fat +53.4%
Contains more Poly. FatPolyunsaturated fat +99.8%
~equal in Saturated fat ~1.612g

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. Tuna Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.