Avocado vs. Filo — In-Depth Nutrition Comparison
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A recap on differences between avocadoes and filo
- Avocadoes are higher in vitamin B5, fiber, vitamin B6, and vitamin K, yet filo is higher in selenium, vitamin B1, iron, vitamin B2, and vitamin B3.
- Filo covers your daily selenium needs 42% more than avocadoes.
- Avocadoes contain 9 times more vitamin B6 than filo. While avocadoes contain 0.257mg of vitamin B6, filo contains only 0.03mg.
- The amount of sodium in avocadoes is lower.
Food varieties used in this article are Avocados, raw, all commercial varieties and Phyllo dough.
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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 | +93.3% |
| Contains more PotassiumPotassium | +555.4% |
| Contains more CopperCopper | +88.1% |
| Contains more ZincZinc | +30.6% |
| Contains less SodiumSodium | -98.6% |
| Contains more IronIron | +483.6% |
| Contains more PhosphorusPhosphorus | +44.2% |
| Contains more ManganeseManganese | +235.2% |
| Contains more SeleniumSelenium | +5725% |
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 EVitamin E | +2487.5% |
| Contains more Vitamin B5Vitamin B5 | +359.9% |
| Contains more Vitamin B6Vitamin B6 | +756.7% |
| Contains more Vitamin KVitamin K | +740% |
| Contains more CholineCholine | +105.8% |
| Contains more Vitamin B1Vitamin B1 | +707.5% |
| Contains more Vitamin B2Vitamin B2 | +162.3% |
| Contains more Vitamin B3Vitamin B3 | +134.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 0.4µg | 23.3µg | 42% |
| Vitamin B1 | 0.067mg | 0.541mg | 40% |
| Iron | 0.55mg | 3.21mg | 33% |
| Vitamin B5 | 1.389mg | 0.302mg | 22% |
| Sodium | 7mg | 483mg | 21% |
| Fiber | 6.7g | 1.9g | 19% |
| Monounsaturated fat | 9.799g | 3.149g | 17% |
| Vitamin B6 | 0.257mg | 0.03mg | 17% |
| Vitamin B2 | 0.13mg | 0.341mg | 16% |
| Manganese | 0.142mg | 0.476mg | 15% |
| Vitamin K | 21µg | 2.5µg | 15% |
| Vitamin B3 | 1.738mg | 4.073mg | 15% |
| Carbs | 8.53g | 52.6g | 15% |
| Fats | 14.66g | 6g | 13% |
| Vitamin E | 2.07mg | 0.08mg | 13% |
| Potassium | 485mg | 74mg | 12% |
| Vitamin C | 10mg | 0mg | 11% |
| Copper | 0.19mg | 0.101mg | 10% |
| Protein | 2g | 7.1g | 10% |
| Calories | 160kcal | 299kcal | 7% |
| Polyunsaturated fat | 1.816g | 0.923g | 6% |
| Magnesium | 29mg | 15mg | 3% |
| Phosphorus | 52mg | 75mg | 3% |
| Saturated fat | 2.126g | 1.47g | 3% |
| Folate | 81µg | 88µg | 2% |
| Vitamin A | 7µg | 0µg | 1% |
| Zinc | 0.64mg | 0.49mg | 1% |
| Choline | 14.2mg | 6.9mg | 1% |
| Net carbs | 1.83g | 50.7g | N/A |
| Calcium | 12mg | 11mg | 0% |
| Sugar | 0.66g | 0.18g | N/A |
| Starch | 0.11g | 0% | |
| Tryptophan | 0.025mg | 0.088mg | 0% |
| Threonine | 0.073mg | 0.194mg | 0% |
| Isoleucine | 0.084mg | 0.246mg | 0% |
| Leucine | 0.143mg | 0.49mg | 0% |
| Lysine | 0.132mg | 0.158mg | 0% |
| Methionine | 0.038mg | 0.126mg | 0% |
| Phenylalanine | 0.097mg | 0.359mg | 0% |
| Valine | 0.107mg | 0.286mg | 0% |
| Histidine | 0.049mg | 0.159mg | 0% |
| Fructose | 0.12g | 0% | |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +144.3% |
| Contains more WaterWater | +124.6% |
| Contains more ProteinProtein | +255% |
| Contains more CarbsCarbs | +516.6% |
~equal in
Other
~1.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +211.2% |
| Contains more Poly. FatPolyunsaturated fat | +96.7% |
| Contains less Sat. FatSaturated fat | -30.9% |
