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
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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 | +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% |
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 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.1 g
Fats:
6 g
Carbs:
52.6 g
Water:
32.6 g
Other:
1.7 g
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
Saturated fat:
Sat. Fat
1.47 g
Monounsaturated fat:
Mono. Fat
3.149 g
Polyunsaturated fat:
Poly. Fat
0.923 g
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
166%
Minerals Daily Need Coverage Score
47%
59%
Comparison summary
Which food is lower in Sugar?
Tuna Bluefin is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Tuna Bluefin contains less Sodium (difference - 433mg)
Which food is lower in glycemic index?
Tuna Bluefin is lower in glycemic index (difference - 38)
Which food is lower in Cholesterol?
Filo is lower in Cholesterol (difference - 49mg)
Which food is lower in Saturated fat?
Filo is lower in Saturated fat (difference - 0.142g)
Which food is cheaper?
Filo is cheaper (difference - $7)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.