Tamale vs. Filo — In-Depth Nutrition Comparison
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A recap on differences between tamale and filo
- Tamale is higher in vitamin B12, zinc, and vitamin B6, yet filo is higher in vitamin B1, selenium, iron, vitamin B2, folate, vitamin B3, and manganese.
- Filo covers your daily vitamin B1 needs 41% more than tamale.
- The glycemic index of filo is lower.
Food varieties used in this article are Tamales (Navajo) and Phyllo dough.
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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 MagnesiumMagnesium | +46.7% |
| Contains more CalciumCalcium | +163.6% |
| Contains more PotassiumPotassium | +77% |
| Contains more ZincZinc | +202% |
| Contains more PhosphorusPhosphorus | +32% |
| Contains less SodiumSodium | -11.6% |
| Contains more IronIron | +163.1% |
| Contains more CopperCopper | +60.3% |
| Contains more ManganeseManganese | +173.6% |
| Contains more SeleniumSelenium | +288.3% |
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 CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +376.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +982% |
| Contains more Vitamin B2Vitamin B2 | +326.3% |
| Contains more Vitamin B3Vitamin B3 | +156.2% |
| Contains more Vitamin B5Vitamin B5 | +47.3% |
| Contains more FolateFolate | +486.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.05mg | 0.541mg | 41% |
| Selenium | 6µg | 23.3µg | 31% |
| Iron | 1.22mg | 3.21mg | 25% |
| Vitamin B12 | 0.54µg | 0µg | 23% |
| Vitamin B2 | 0.08mg | 0.341mg | 20% |
| Folate | 15µg | 88µg | 18% |
| Vitamin B3 | 1.59mg | 4.073mg | 16% |
| Manganese | 0.174mg | 0.476mg | 13% |
| Carbs | 18.12g | 52.6g | 11% |
| Zinc | 1.48mg | 0.49mg | 9% |
| Vitamin B6 | 0.143mg | 0.03mg | 9% |
| Calories | 153kcal | 299kcal | 7% |
| Cholesterol | 17mg | 0mg | 6% |
| Fiber | 3.1g | 1.9g | 5% |
| Starch | 12.27g | 5% | |
| Saturated fat | 2.396g | 1.47g | 4% |
| Copper | 0.063mg | 0.101mg | 4% |
| Phosphorus | 99mg | 75mg | 3% |
| Vitamin K | 2.5µg | 2% | |
| Vitamin C | 1.7mg | 0mg | 2% |
| Vitamin B5 | 0.205mg | 0.302mg | 2% |
| Magnesium | 22mg | 15mg | 2% |
| Protein | 6.28g | 7.1g | 2% |
| Calcium | 29mg | 11mg | 2% |
| Potassium | 131mg | 74mg | 2% |
| Sodium | 427mg | 483mg | 2% |
| Polyunsaturated fat | 0.688g | 0.923g | 2% |
| Monounsaturated fat | 2.739g | 3.149g | 1% |
| Vitamin E | 0mg | 0.08mg | 1% |
| Choline | 6.9mg | 1% | |
| Fats | 6.12g | 6g | 0% |
| Net carbs | 15.02g | 50.7g | N/A |
| Sugar | 0.99g | 0.18g | N/A |
| Tryptophan | 0.052mg | 0.088mg | 0% |
| Threonine | 0.239mg | 0.194mg | 0% |
| Isoleucine | 0.271mg | 0.246mg | 0% |
| Leucine | 0.568mg | 0.49mg | 0% |
| Lysine | 0.427mg | 0.158mg | 0% |
| Methionine | 0.15mg | 0.126mg | 0% |
| Phenylalanine | 0.275mg | 0.359mg | 0% |
| Valine | 0.318mg | 0.286mg | 0% |
| Histidine | 0.196mg | 0.159mg | 0% |
| Fructose | 0.17g | 0% | |
| Omega-3 - ALA | 0.029g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +108.9% |
| Contains more ProteinProtein | +13.1% |
| Contains more CarbsCarbs | +190.3% |
| Contains more OtherOther | +23.2% |
~equal in
Fats
~6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -38.6% |
| Contains more Mono. FatMonounsaturated fat | +15% |
| Contains more Poly. FatPolyunsaturated fat | +34.2% |
