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  6. Arrowroot vs. Filo

Arrowroot vs. Filo — In-Depth Nutrition Comparison

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A recap on differences between Arrowroot and Filo

  • Arrowroot is higher in Folate, Vitamin B6, and Potassium, yet Filo is higher in Selenium, Vitamin B1, Vitamin B2, Vitamin B3, Manganese, and Iron.
  • Arrowroot covers your daily Folate needs 63% more than Filo.
  • Arrowroot contains 9 times more Vitamin B6 than Filo. While Arrowroot contains 0.266mg of Vitamin B6, Filo contains only 0.03mg.
  • The amount of Sodium in Arrowroot is lower.

Food varieties used in this article are Arrowroot, raw and Phyllo dough.

Infographic

Arrowroot 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.
Arrowroot
Arrowroot
6
:
4
Filo
Filo
Contains more Magnesium +66.7%
Contains more Phosphorus +30.7%
Contains more Potassium +513.5%
Contains less Sodium -94.6%
Contains more Zinc +28.6%
Contains more Copper +19.8%
Contains more Calcium +83.3%
Contains more Iron +44.6%
Contains more Manganese +173.6%
Contains more Selenium +3228.6%
Arrowroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 84% 18% 43% 41% 4% 18% 41% 23% 4%
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Contains more Magnesium +66.7%
Contains more Phosphorus +30.7%
Contains more Potassium +513.5%
Contains less Sodium -94.6%
Contains more Zinc +28.6%
Contains more Copper +19.8%
Contains more Calcium +83.3%
Contains more Iron +44.6%
Contains more Manganese +173.6%
Contains more Selenium +3228.6%

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.
Arrowroot
Arrowroot
4
:
6
Filo
Filo
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +786.7%
Contains more Folate +284.1%
Contains more Vitamin B1 +278.3%
Contains more Vitamin B2 +478%
Contains more Vitamin B3 +140.6%
Equal in Vitamin B5 - 0.302
Arrowroot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 7% 36% 14% 32% 18% 62% 254% 0% 0%
Filo
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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +786.7%
Contains more Folate +284.1%
Contains more Vitamin B1 +278.3%
Contains more Vitamin B2 +478%
Contains more Vitamin B3 +140.6%
Equal in Vitamin B5 - 0.302

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Arrowroot
Arrowroot
1
:
4
Filo
Filo
Contains more Water +147.7%
Contains more Protein +67.5%
Contains more Fats +2900%
Contains more Carbs +292.8%
Contains more Other +19.7%
Arrowroot
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
Filo
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 +147.7%
Contains more Protein +67.5%
Contains more Fats +2900%
Contains more Carbs +292.8%
Contains more Other +19.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Arrowroot
Arrowroot
1
:
2
Filo
Filo
Contains less Saturated Fat -97.3%
Contains more Monounsaturated Fat +78625%
Contains more Polyunsaturated fat +903.3%
Arrowroot
29% 3% 68%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.092 g
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Contains less Saturated Fat -97.3%
Contains more Monounsaturated Fat +78625%
Contains more Polyunsaturated fat +903.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Arrowroot 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 Arrowroot Filo Opinion
Net carbs 12.09g 50.7g Filo
Protein 4.24g 7.1g Filo
Fats 0.2g 6g Filo
Carbs 13.39g 52.6g Filo
Calories 65kcal 299kcal Filo
Sugar 0.18g Arrowroot
Fiber 1.3g 1.9g Filo
Calcium 6mg 11mg Filo
Iron 2.22mg 3.21mg Filo
Magnesium 25mg 15mg Arrowroot
Phosphorus 98mg 75mg Arrowroot
Potassium 454mg 74mg Arrowroot
Sodium 26mg 483mg Arrowroot
Zinc 0.63mg 0.49mg Arrowroot
Copper 0.121mg 0.101mg Arrowroot
Manganese 0.174mg 0.476mg Filo
Selenium 0.7µg 23.3µg Filo
Vitamin A 19IU 0IU Arrowroot
Vitamin A RAE 1µg 0µg Arrowroot
Vitamin E 0.08mg Filo
Vitamin C 1.9mg 0mg Arrowroot
Vitamin B1 0.143mg 0.541mg Filo
Vitamin B2 0.059mg 0.341mg Filo
Vitamin B3 1.693mg 4.073mg Filo
Vitamin B5 0.292mg 0.302mg Filo
Vitamin B6 0.266mg 0.03mg Arrowroot
Folate 338µg 88µg Arrowroot
Vitamin K 2.5µg Filo
Tryptophan 0.088mg Filo
Threonine 0.194mg Filo
Isoleucine 0.246mg Filo
Leucine 0.49mg Filo
Lysine 0.158mg Filo
Methionine 0.126mg Filo
Phenylalanine 0.359mg Filo
Valine 0.286mg Filo
Histidine 0.159mg Filo
Saturated Fat 0.039g 1.47g Arrowroot
Monounsaturated Fat 0.004g 3.149g Filo
Polyunsaturated fat 0.092g 0.923g Filo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arrowroot 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
35%
Arrowroot
32%
Filo
Minerals Daily Need Coverage Score
27%
Arrowroot
47%
Filo

Comparison summary

Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 20)
Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Arrowroot
Arrowroot contains less Sodium (difference - 457mg)
Which food is lower in Saturated Fat?
Arrowroot
Arrowroot is lower in Saturated Fat (difference - 1.431g)
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. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.