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Tuna Bluefin vs. Filo — In-Depth Nutrition Comparison

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What are the main differences between tuna Bluefin and filo?

  • Tuna Bluefin is richer in vitamin B12, vitamin A, selenium, vitamin B3, vitamin B6, phosphorus, and vitamin B5, while filo is higher in iron, vitamin B1, and folate.
  • Tuna Bluefin's daily need coverage for vitamin B12 is 453% higher.
  • Filo has a higher glycemic index (38) than tuna Bluefin (0).

We used Fish, tuna, fresh, bluefin, cooked, dry heat and Phyllo dough types in this comparison.

Infographic

Tuna Bluefin 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 46% 3% 29% 49% 37% 21% 140% 6.5% 2.6% 255%
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 +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%
Contains more IronIron +145%
Contains more ManganeseManganese +2280%
~equal in Calcium ~11mg
~equal in Copper ~0.101mg

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% 252% 0% 0% 70% 71% 198% 82% 121% 1360% 0% 1.5% 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 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 +∞%
Contains more Vitamin B1Vitamin B1 +94.6%
Contains more Vitamin B2Vitamin B2 +11.4%
Contains more FolateFolate +4300%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
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
Contains more ProteinProtein +321.3%
Contains more WaterWater +81.3%
Contains more OtherOther +177.6%
Contains more CarbsCarbs +∞%
~equal in Fats ~6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 37% 33%
Saturated fat: Sat. Fat 1.612 g
Monounsaturated fat: Mono. Fat 2.053 g
Polyunsaturated fat: Poly. Fat 1.844 g
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
Contains more Poly. FatPolyunsaturated fat +99.8%
Contains more Mono. FatMonounsaturated fat +53.4%
~equal in Saturated fat ~1.47g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tuna Bluefin Filo DV% diff.
Vitamin B12 10.88µg 0µg 453%
Vitamin A 757µg 0µg 84%
Protein 29.91g 7.1g 46%
Selenium 46.8µg 23.3µg 43%
Vitamin B3 10.54mg 4.073mg 40%
Vitamin B6 0.525mg 0.03mg 38%
Phosphorus 326mg 75mg 36%
Iron 1.31mg 3.21mg 24%
Folate 2µg 88µg 22%
Vitamin B1 0.278mg 0.541mg 22%
Vitamin B5 1.37mg 0.302mg 21%
Manganese 0.02mg 0.476mg 20%
Sodium 50mg 483mg 19%
Carbs 0g 52.6g 18%
Cholesterol 49mg 0mg 16%
Magnesium 64mg 15mg 12%
Fiber 0g 1.9g 8%
Potassium 323mg 74mg 7%
Polyunsaturated fat 1.844g 0.923g 6%
Calories 184kcal 299kcal 6%
Vitamin B2 0.306mg 0.341mg 3%
Zinc 0.77mg 0.49mg 3%
Monounsaturated fat 2.053g 3.149g 3%
Vitamin K 2.5µg 2%
Vitamin E 0.08mg 1%
Copper 0.11mg 0.101mg 1%
Choline 6.9mg 1%
Saturated fat 1.612g 1.47g 1%
Fats 6.28g 6g 0%
Net carbs 0g 50.7g N/A
Calcium 10mg 11mg 0%
Sugar 0.18g N/A
Tryptophan 0.335mg 0.088mg 0%
Threonine 1.311mg 0.194mg 0%
Isoleucine 1.378mg 0.246mg 0%
Leucine 2.431mg 0.49mg 0%
Lysine 2.747mg 0.158mg 0%
Methionine 0.885mg 0.126mg 0%
Phenylalanine 1.168mg 0.359mg 0%
Valine 1.541mg 0.286mg 0%
Histidine 0.88mg 0.159mg 0%
Omega-3 - EPA 0.363g 0g N/A
Omega-3 - DHA 1.141g 0g N/A
Omega-3 - DPA 0.16g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Bluefin Filo
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
166%
Tuna Bluefin
30%
Filo
Minerals Daily Need Coverage Score
59%
Tuna Bluefin
47%
Filo

Comparison summary

Which food is lower in Sugar?
Tuna Bluefin
Tuna Bluefin is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Tuna Bluefin
Tuna Bluefin contains less Sodium (difference - 433mg)
Which food is lower in glycemic index?
Tuna Bluefin
Tuna Bluefin is lower in glycemic index (difference - 38)
Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 49mg)
Which food is lower in Saturated fat?
Filo
Filo is lower in Saturated fat (difference - 0.142g)
Which food is cheaper?
Filo
Filo is cheaper (difference - $7)
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. Tuna Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.