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  6. Tuna salad vs. Filo

Tuna salad vs. Filo — In-Depth Nutrition Comparison

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What are the main differences between tuna salad and filo?

  • Tuna salad is richer in vitamin B12, selenium, vitamin B3, and phosphorus, while filo is higher in vitamin B1, iron, vitamin B2, folate, manganese, and fiber.
  • Tuna salad's daily need coverage for vitamin B12 is 50% higher.
  • Filo has 2 times less phosphorus than tuna salad. Tuna salad has 178mg of phosphorus, while filo has 75mg.

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

Infographic

Tuna salad 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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
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%
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%
Contains more IronIron +221%
Contains more ManganeseManganese +1090%

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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
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%
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 +∞%
Contains more Vitamin B1Vitamin B1 +1645.2%
Contains more Vitamin B2Vitamin B2 +387.1%
Contains more Vitamin B5Vitamin B5 +16.2%
Contains more FolateFolate +1000%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +125.9%
Contains more FatsFats +54.3%
Contains more WaterWater +93.7%
Contains more OtherOther +25.3%
Contains more CarbsCarbs +459%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
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
Contains more Poly. FatPolyunsaturated fat +346.6%
~equal in Saturated fat ~1.47g
~equal in Monounsaturated fat ~3.149g

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