Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Almond butter
  5. Compare
  6. Almond butter vs. Filo

Almond butter vs. Filo — In-Depth Nutrition Comparison

Compare

Summary of differences between almond butter and filo

  • Almond butter has more vitamin E, copper, manganese, magnesium, phosphorus, vitamin B2, fiber, and calcium; however, filo is higher in vitamin B1 and selenium.
  • Almond butter covers your daily need for vitamin E, 161% more than filo.
  • Almond butter has 32 times more calcium than filo. While almond butter has 347mg of calcium, filo has only 11mg.

These are the specific foods used in this comparison Nuts, almond butter, plain, without salt added and Phyllo dough.

Infographic

Almond butter 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 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Filo
Filo
1
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 +1760%
Contains more CalciumCalcium +3054.5%
Contains more PotassiumPotassium +910.8%
Contains more CopperCopper +824.8%
Contains more ZincZinc +571.4%
Contains more PhosphorusPhosphorus +577.3%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +347.7%
Contains more SeleniumSelenium +870.8%
~equal in Iron ~3.21mg

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% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Filo
Filo
4
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 EVitamin E +30162.5%
Contains more Vitamin B2Vitamin B2 +175.4%
Contains more Vitamin B6Vitamin B6 +243.3%
Contains more CholineCholine +655.1%
Contains more Vitamin B1Vitamin B1 +1219.5%
Contains more Vitamin B3Vitamin B3 +29.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +66%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.302mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Almond butter Filo DV% diff.
Vitamin E 24.21mg 0.08mg 161%
Copper 0.934mg 0.101mg 93%
Polyunsaturated fat 13.613g 0.923g 85%
Fats 55.5g 6g 76%
Monounsaturated fat 32.445g 3.149g 73%
Manganese 2.131mg 0.476mg 72%
Magnesium 279mg 15mg 63%
Phosphorus 508mg 75mg 62%
Vitamin B2 0.939mg 0.341mg 46%
Vitamin B1 0.041mg 0.541mg 42%
Selenium 2.4µg 23.3µg 38%
Fiber 10.3g 1.9g 34%
Calcium 347mg 11mg 34%
Protein 20.96g 7.1g 28%
Zinc 3.29mg 0.49mg 25%
Sodium 7mg 483mg 21%
Potassium 748mg 74mg 20%
Calories 614kcal 299kcal 16%
Saturated fat 4.152g 1.47g 12%
Carbs 18.82g 52.6g 11%
Folate 53µg 88µg 9%
Choline 52.1mg 6.9mg 8%
Vitamin B3 3.155mg 4.073mg 6%
Vitamin B6 0.103mg 0.03mg 6%
Iron 3.49mg 3.21mg 4%
Vitamin K 0µg 2.5µg 2%
Net carbs 8.52g 50.7g N/A
Sugar 4.43g 0.18g N/A
Starch 0.08g 0%
Vitamin B5 0.318mg 0.302mg 0%
Tryptophan 0.159mg 0.088mg 0%
Threonine 0.555mg 0.194mg 0%
Isoleucine 0.813mg 0.246mg 0%
Leucine 1.483mg 0.49mg 0%
Lysine 0.612mg 0.158mg 0%
Methionine 0.122mg 0.126mg 0%
Phenylalanine 1.149mg 0.359mg 0%
Valine 0.937mg 0.286mg 0%
Histidine 0.55mg 0.159mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Filo
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 ProteinProtein +195.2%
Contains more FatsFats +825%
Contains more OtherOther +81.2%
Contains more CarbsCarbs +179.5%
Contains more WaterWater +1887.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Filo
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 +930.3%
Contains more Poly. FatPolyunsaturated fat +1374.9%
Contains less Sat. FatSaturated fat -64.6%

People also compare

Almond butter
Almond butter vs Almonds
Almonds
Almond butter
Almond butter vs Butter
Butter
Almond butter
Almond butter vs Peanut butter
Peanut butter
Filo
Filo vs Apple strudel
Apple strudel
Filo
Filo vs Sweet roll
Sweet roll
Filo
Filo vs Waffle
Waffle

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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.