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Tostada shells vs. Filo — In-Depth Nutrition Comparison

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Significant differences between tostada shells and filo

  • Tostada shells have more vitamin B6, phosphorus, fiber, and magnesium; however, filo is richer in selenium, iron, vitamin B2, vitamin B3, and vitamin B1.
  • Filo covers your daily selenium needs 38% more than tostada shells.
  • Filo has 12 times less vitamin B6 than tostada shells. Tostada shells have 0.363mg of vitamin B6, while filo has 0.03mg.
  • Filo contains less saturated fat.
  • Tostada shells have a higher glycemic index. The glycemic index of tostada shells is 49, while the glycemic index of filo is 38.

Specific food types used in this comparison are Tostada shells, corn and Phyllo dough.

Infographic

Tostada shells vs Filo 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 54% 23% 21% 57% 49% 34% 87% 86% 47% 12%
Filo
4
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 +406.7%
Contains more CalciumCalcium +590.9%
Contains more PotassiumPotassium +220.3%
Contains more CopperCopper +46.5%
Contains more ZincZinc +151%
Contains more PhosphorusPhosphorus +170.7%
Contains more IronIron +109.8%
Contains less SodiumSodium -26.5%
Contains more ManganeseManganese +31.1%
Contains more SeleniumSelenium +959.1%

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 0% 0% 0% 0% 88% 22% 29% 11% 84% 0% 0% 0% 0%
Filo
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% 0% 1.6% 0% 135% 79% 76% 18% 6.9% 0% 6.3% 66% 3.8%
Contains more Vitamin B6Vitamin B6 +1110%
Contains more Vitamin B1Vitamin B1 +53.3%
Contains more Vitamin B2Vitamin B2 +262.8%
Contains more Vitamin B3Vitamin B3 +162.3%
Contains more Vitamin B5Vitamin B5 +58.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tostada shells Filo DV% diff.
Polyunsaturated fat 8.285g 0.923g 49%
Selenium 2.2µg 23.3µg 38%
Fats 23.38g 6g 27%
Vitamin B6 0.363mg 0.03mg 26%
Saturated fat 7.011g 1.47g 25%
Starch 55.4g 23%
Folate 88µg 22%
Iron 1.53mg 3.21mg 21%
Vitamin B2 0.094mg 0.341mg 19%
Phosphorus 203mg 75mg 18%
Vitamin B3 1.553mg 4.073mg 16%
Fiber 5.8g 1.9g 16%
Vitamin B1 0.353mg 0.541mg 16%
Magnesium 76mg 15mg 15%
Monounsaturated fat 7.217g 3.149g 10%
Calories 474kcal 299kcal 9%
Sodium 657mg 483mg 8%
Calcium 76mg 11mg 7%
Zinc 1.23mg 0.49mg 7%
Copper 0.148mg 0.101mg 5%
Manganese 0.363mg 0.476mg 5%
Potassium 237mg 74mg 5%
Carbs 64.43g 52.6g 4%
Protein 6.15g 7.1g 2%
Vitamin B5 0.191mg 0.302mg 2%
Vitamin K 2.5µg 2%
Vitamin E 0.08mg 1%
Choline 6.9mg 1%
Net carbs 58.63g 50.7g N/A
Sugar 0.18g N/A
Trans fat 0.163g N/A
Tryptophan 0.088mg 0%
Threonine 0.194mg 0%
Isoleucine 0.246mg 0%
Leucine 0.49mg 0%
Lysine 0.158mg 0%
Methionine 0.126mg 0%
Phenylalanine 0.359mg 0%
Valine 0.286mg 0%
Histidine 0.159mg 0%
Omega-3 - ALA 0.124g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 23% 64% 3% 3%
Protein: 6.15 g
Fats: 23.38 g
Carbs: 64.43 g
Water: 3.32 g
Other: 2.72 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 +289.7%
Contains more CarbsCarbs +22.5%
Contains more OtherOther +60%
Contains more ProteinProtein +15.4%
Contains more WaterWater +881.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 32% 37%
Saturated fat: Sat. Fat 7.011 g
Monounsaturated fat: Mono. Fat 7.217 g
Polyunsaturated fat: Poly. Fat 8.285 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 +129.2%
Contains more Poly. FatPolyunsaturated fat +797.6%
Contains less Sat. FatSaturated fat -79%

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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. Tostada shells - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167525/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.