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
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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 | +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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.04 g
Fats:
9.26 g
Carbs:
9.41 g
Water:
63.16 g
Other:
2.13 g
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
Saturated fat:
Sat. Fat
1.544 g
Monounsaturated fat:
Mono. Fat
2.887 g
Polyunsaturated fat:
Poly. Fat
4.122 g
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
27%
30%
Minerals Daily Need Coverage Score
49%
47%
Comparison summary
Which food is lower in Sugar?
Tuna salad is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Tuna salad contains less Sodium (difference - 81mg)
Which food is lower in glycemic index?
Tuna salad is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Tuna salad is relatively richer in minerals
Which food is lower in Cholesterol?
Filo is lower in Cholesterol (difference - 13mg)
Which food is lower in Saturated fat?
Filo is lower in Saturated fat (difference - 0.074g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.