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Sun-dried tomato vs. Filo — In-Depth Nutrition Comparison

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The main differences between sun-dried tomato and filo

  • Sun-dried tomato is richer in vitamin C, potassium, copper, vitamin A, vitamin B6, magnesium, and fiber, yet filo is richer in selenium, vitamin B1, and folate.
  • Daily need coverage for vitamin C for sun-dried tomato is 113% higher.

Food types used in this article are Tomatoes, sun-dried, packed in oil, drained and Phyllo dough.

Infographic

Sun-dried tomato vs Filo 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 14% 138% 101% 158% 21% 60% 35% 61% 16%
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%
Contains more MagnesiumMagnesium +440%
Contains more CalciumCalcium +327.3%
Contains more PotassiumPotassium +2014.9%
Contains more CopperCopper +368.3%
Contains more ZincZinc +59.2%
Contains more PhosphorusPhosphorus +85.3%
Contains less SodiumSodium -44.9%
Contains more IronIron +19.8%
Contains more SeleniumSelenium +676.7%
~equal in Manganese ~0.476mg

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.
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 339% 21% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 0%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +12.3%
Contains more Vitamin B5Vitamin B5 +58.6%
Contains more Vitamin B6Vitamin B6 +963.3%
Contains more Vitamin B1Vitamin B1 +180.3%
Contains more Vitamin B3Vitamin B3 +12.2%
Contains more FolateFolate +282.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 g
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
Contains more FatsFats +134.7%
Contains more WaterWater +65.1%
Contains more OtherOther +117.6%
Contains more ProteinProtein +40.3%
Contains more CarbsCarbs +125.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 69% 16%
Saturated fat: Sat. Fat 1.893 g
Monounsaturated fat: Mono. Fat 8.663 g
Polyunsaturated fat: Poly. Fat 2.06 g
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
Contains more Mono. FatMonounsaturated fat +175.1%
Contains more Poly. FatPolyunsaturated fat +123.2%
Contains less Sat. FatSaturated fat -22.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Filo DV% diff.
Vitamin C 101.8mg 0mg 113%
Potassium 1565mg 74mg 44%
Copper 0.473mg 0.101mg 41%
Selenium 3µg 23.3µg 37%
Vitamin B1 0.193mg 0.541mg 29%
Vitamin B6 0.319mg 0.03mg 22%
Magnesium 81mg 15mg 16%
Folate 23µg 88µg 16%
Fiber 5.8g 1.9g 16%
Monounsaturated fat 8.663g 3.149g 14%
Fats 14.08g 6g 12%
Carbs 23.33g 52.6g 10%
Sodium 266mg 483mg 9%
Phosphorus 139mg 75mg 9%
Polyunsaturated fat 2.06g 0.923g 8%
Iron 2.68mg 3.21mg 7%
Vitamin A 64µg 0µg 7%
Vitamin B5 0.479mg 0.302mg 4%
Protein 5.06g 7.1g 4%
Calories 213kcal 299kcal 4%
Calcium 47mg 11mg 4%
Vitamin B2 0.383mg 0.341mg 3%
Vitamin B3 3.63mg 4.073mg 3%
Zinc 0.78mg 0.49mg 3%
Vitamin K 2.5µg 2%
Saturated fat 1.893g 1.47g 2%
Vitamin E 0.08mg 1%
Choline 6.9mg 1%
Net carbs 17.53g 50.7g N/A
Sugar 0.18g N/A
Manganese 0.466mg 0.476mg 0%
Tryptophan 0.037mg 0.088mg 0%
Threonine 0.128mg 0.194mg 0%
Isoleucine 0.121mg 0.246mg 0%
Leucine 0.185mg 0.49mg 0%
Lysine 0.186mg 0.158mg 0%
Methionine 0.044mg 0.126mg 0%
Phenylalanine 0.131mg 0.359mg 0%
Valine 0.13mg 0.286mg 0%
Histidine 0.077mg 0.159mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sun-dried tomato Filo
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
53%
Sun-dried tomato
30%
Filo
Minerals Daily Need Coverage Score
66%
Sun-dried tomato
47%
Filo

Comparison summary

Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Sun-dried tomato
Sun-dried tomato contains less Sodium (difference - 217mg)
Which food is lower in glycemic index?
Sun-dried tomato
Sun-dried tomato is lower in glycemic index (difference - 8)
Which food is lower in Saturated fat?
Filo
Filo is lower in Saturated fat (difference - 0.423g)
Which food is cheaper?
Filo
Filo is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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?
?
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.

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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/nutrients
  2. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/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.