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  6. Filo vs. Tuna salad

Filo vs. Tuna salad — In-Depth Nutrition Comparison

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What are the main differences between filo and tuna salad?

  • Filo is richer in vitamin B1, iron, vitamin B2, folate, manganese, and fiber, while tuna salad is higher in vitamin B12, selenium, vitamin B3, and phosphorus.
  • Tuna salad's daily need coverage for vitamin B12 is 50% higher.

We used Phyllo dough and Fish, tuna salad types in this comparison.

Infographic

Filo vs Tuna salad 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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more IronIron +221%
Contains more ManganeseManganese +1090%
Contains more MagnesiumMagnesium +26.7%
Contains more CalciumCalcium +54.5%
Contains more PotassiumPotassium +140.5%
Contains more CopperCopper +43.6%
Contains more ZincZinc +14.3%
Contains more PhosphorusPhosphorus +137.3%
Contains less SodiumSodium -16.8%
Contains more SeleniumSelenium +76.8%

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.
Filo
Filo
7
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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1645.2%
Contains more Vitamin B2Vitamin B2 +387.1%
Contains more Vitamin B5Vitamin B5 +16.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1000%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +64.5%
Contains more Vitamin B6Vitamin B6 +170%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Filo Tuna salad DV% diff.
Vitamin B12 0µg 1.2µg 50%
Vitamin B1 0.541mg 0.031mg 43%
Selenium 23.3µg 41.2µg 33%
Iron 3.21mg 1mg 28%
Vitamin B2 0.341mg 0.07mg 21%
Polyunsaturated fat 0.923g 4.122g 21%
Folate 88µg 8µg 20%
Manganese 0.476mg 0.04mg 19%
Protein 7.1g 16.04g 18%
Vitamin B3 4.073mg 6.7mg 16%
Phosphorus 75mg 178mg 15%
Carbs 52.6g 9.41g 14%
Fiber 1.9g 0g 8%
Calories 299kcal 187kcal 6%
Fats 6g 9.26g 5%
Copper 0.101mg 0.145mg 5%
Vitamin B6 0.03mg 0.081mg 4%
Sodium 483mg 402mg 4%
Cholesterol 0mg 13mg 4%
Vitamin A 0µg 24µg 3%
Potassium 74mg 178mg 3%
Vitamin C 0mg 2.2mg 2%
Vitamin K 2.5µg 2%
Zinc 0.49mg 0.56mg 1%
Monounsaturated fat 3.149g 2.887g 1%
Choline 6.9mg 1%
Vitamin B5 0.302mg 0.26mg 1%
Magnesium 15mg 19mg 1%
Calcium 11mg 17mg 1%
Vitamin E 0.08mg 1%
Net carbs 50.7g 9.41g N/A
Sugar 0.18g N/A
Saturated fat 1.47g 1.544g 0%
Tryptophan 0.088mg 0.18mg 0%
Threonine 0.194mg 0.701mg 0%
Isoleucine 0.246mg 0.739mg 0%
Leucine 0.49mg 1.293mg 0%
Lysine 0.158mg 1.457mg 0%
Methionine 0.126mg 0.47mg 0%
Phenylalanine 0.359mg 0.626mg 0%
Valine 0.286mg 0.824mg 0%
Histidine 0.159mg 0.467mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0g 0.055g 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
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more CarbsCarbs +459%
Contains more ProteinProtein +125.9%
Contains more FatsFats +54.3%
Contains more WaterWater +93.7%
Contains more OtherOther +25.3%

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
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains more Poly. FatPolyunsaturated fat +346.6%
~equal in Saturated fat ~1.544g
~equal in Monounsaturated fat ~2.887g

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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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.