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English muffin vs. Filo — In-Depth Nutrition Comparison

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What are the differences between English muffin and Filo?

  • English muffin is higher in Phosphorus, however, Filo is richer in Vitamin B1, Iron, Vitamin B3, Vitamin B2, Folate, and Manganese.
  • Filo's daily need coverage for Vitamin B1 is 30% more.
  • Filo contains 5 times less Calcium than English muffin. English muffin contains 52mg of Calcium, while Filo contains 11mg.
  • English muffin has less Saturated Fat.

We used English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Phyllo dough types in this article.

Infographic

English muffin 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.
Contains more Calcium +372.7%
Contains more Magnesium +40%
Contains more Phosphorus +77.3%
Contains more Potassium +77%
Contains more Zinc +42.9%
Contains more Copper +27.7%
Contains more Iron +260.7%
Contains more Manganese +33.3%
Equal in Sodium - 483
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 34% 15% 57% 12% 61% 20% 43% 47% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Contains more Calcium +372.7%
Contains more Magnesium +40%
Contains more Phosphorus +77.3%
Contains more Potassium +77%
Contains more Zinc +42.9%
Contains more Copper +27.7%
Contains more Iron +260.7%
Contains more Manganese +33.3%
Equal in Sodium - 483

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.
:
7
Filo
Contains more Vitamin C +∞%
Contains more Vitamin B5 +47.7%
Contains more Vitamin B6 +43.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +198.9%
Contains more Vitamin B2 +121.4%
Contains more Vitamin B3 +160.1%
Contains more Folate +137.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 1% 46% 36% 30% 27% 10% 28% 5% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 136% 79% 77% 19% 7% 66% 0% 7%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +47.7%
Contains more Vitamin B6 +43.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +198.9%
Contains more Vitamin B2 +121.4%
Contains more Vitamin B3 +160.1%
Contains more Folate +137.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +29.1%
Contains more Other +41.2%
Contains more Fats +233.3%
Contains more Carbs +14.3%
Equal in Protein - 7.1
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
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 Water +29.1%
Contains more Other +41.2%
Contains more Fats +233.3%
Contains more Carbs +14.3%
Equal in Protein - 7.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -82.4%
Contains more Monounsaturated Fat +942.7%
Equal in Polyunsaturated fat - 0.923
18% 21% 61%
Saturated Fat: 0.259 g
Monounsaturated Fat: 0.302 g
Polyunsaturated fat: 0.888 g
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Contains less Saturated Fat -82.4%
Contains more Monounsaturated Fat +942.7%
Equal in Polyunsaturated fat - 0.923

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient English muffin Filo Opinion
Net carbs 43.3g 50.7g Filo
Protein 7.7g 7.1g English muffin
Fats 1.8g 6g Filo
Carbs 46g 52.6g Filo
Calories 235kcal 299kcal Filo
Sugar 0.18g English muffin
Fiber 2.7g 1.9g English muffin
Calcium 52mg 11mg English muffin
Iron 0.89mg 3.21mg Filo
Magnesium 21mg 15mg English muffin
Phosphorus 133mg 75mg English muffin
Potassium 131mg 74mg English muffin
Sodium 464mg 483mg English muffin
Zinc 0.7mg 0.49mg English muffin
Copper 0.129mg 0.101mg English muffin
Manganese 0.357mg 0.476mg Filo
Selenium 23.3µg Filo
Vitamin E 0.08mg Filo
Vitamin C 0.1mg 0mg English muffin
Vitamin B1 0.181mg 0.541mg Filo
Vitamin B2 0.154mg 0.341mg Filo
Vitamin B3 1.566mg 4.073mg Filo
Vitamin B5 0.446mg 0.302mg English muffin
Vitamin B6 0.043mg 0.03mg English muffin
Folate 37µg 88µg Filo
Vitamin B12 0.04µg 0µg English muffin
Vitamin K 2.5µg Filo
Tryptophan 0.092mg 0.088mg English muffin
Threonine 0.242mg 0.194mg English muffin
Isoleucine 0.315mg 0.246mg English muffin
Leucine 0.553mg 0.49mg English muffin
Lysine 0.241mg 0.158mg English muffin
Methionine 0.139mg 0.126mg English muffin
Phenylalanine 0.379mg 0.359mg English muffin
Valine 0.353mg 0.286mg English muffin
Histidine 0.17mg 0.159mg English muffin
Saturated Fat 0.259g 1.47g English muffin
Monounsaturated Fat 0.302g 3.149g Filo
Polyunsaturated fat 0.888g 0.923g Filo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
English muffin Filo
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
15%
English muffin
32%
Filo
Minerals Daily Need Coverage Score
30%
English muffin
47%
Filo

Comparison summary

Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 39)
Which food is lower in Sugar?
English muffin
English muffin is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
English muffin
English muffin contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
English muffin
English muffin is lower in Saturated Fat (difference - 1.211g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.