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  6. Blackberry vs. Filo

Blackberry vs. Filo — In-Depth Nutrition Comparison

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Significant differences between Blackberry and Filo

  • Blackberry has more Vitamin C, Vitamin K, and Fiber, however, Filo is richer in Vitamin B1, Selenium, Iron, Vitamin B2, Vitamin B3, and Folate.
  • Filo covers your daily Vitamin B1 needs 43% more than Blackberry.
  • Blackberry contains less Sodium.

Specific food types used in this comparison are Blackberries, raw and Phyllo dough.

Infographic

Blackberry 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.
Blackberry
Blackberry
7
:
3
Filo
Filo
Contains more Calcium +163.6%
Contains more Magnesium +33.3%
Contains more Potassium +118.9%
Contains less Sodium -99.8%
Contains more Copper +63.4%
Contains more Manganese +35.7%
Contains more Iron +417.7%
Contains more Phosphorus +240.9%
Contains more Selenium +5725%
Equal in Zinc - 0.49
Blackberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 24% 15% 10% 15% 1% 15% 56% 85% 3%
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Contains more Calcium +163.6%
Contains more Magnesium +33.3%
Contains more Potassium +118.9%
Contains less Sodium -99.8%
Contains more Copper +63.4%
Contains more Manganese +35.7%
Contains more Iron +417.7%
Contains more Phosphorus +240.9%
Contains more Selenium +5725%
Equal in Zinc - 0.49

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.
Blackberry
Blackberry
4
:
5
Filo
Filo
Contains more Vitamin A +∞%
Contains more Vitamin E +1362.5%
Contains more Vitamin C +∞%
Contains more Vitamin K +692%
Contains more Vitamin B1 +2605%
Contains more Vitamin B2 +1211.5%
Contains more Vitamin B3 +530.5%
Contains more Folate +252%
Equal in Vitamin B5 - 0.302
Equal in Vitamin B6 - 0.03
Blackberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 24% 0% 70% 5% 6% 13% 17% 7% 19% 0% 50%
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 E +1362.5%
Contains more Vitamin C +∞%
Contains more Vitamin K +692%
Contains more Vitamin B1 +2605%
Contains more Vitamin B2 +1211.5%
Contains more Vitamin B3 +530.5%
Contains more Folate +252%
Equal in Vitamin B5 - 0.302
Equal in Vitamin B6 - 0.03

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Blackberry
Blackberry
1
:
4
Filo
Filo
Contains more Water +170.4%
Contains more Protein +410.8%
Contains more Fats +1124.5%
Contains more Carbs +447.3%
Contains more Other +372.2%
Blackberry
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 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 +170.4%
Contains more Protein +410.8%
Contains more Fats +1124.5%
Contains more Carbs +447.3%
Contains more Other +372.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Blackberry
Blackberry
1
:
2
Filo
Filo
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +6600%
Contains more Polyunsaturated fat +229.6%
Blackberry
4% 14% 82%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.28 g
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +6600%
Contains more Polyunsaturated fat +229.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Blackberry Filo Opinion
Net carbs 4.31g 50.7g Filo
Protein 1.39g 7.1g Filo
Fats 0.49g 6g Filo
Carbs 9.61g 52.6g Filo
Calories 43kcal 299kcal Filo
Fructose 2.4g Blackberry
Sugar 4.88g 0.18g Filo
Fiber 5.3g 1.9g Blackberry
Calcium 29mg 11mg Blackberry
Iron 0.62mg 3.21mg Filo
Magnesium 20mg 15mg Blackberry
Phosphorus 22mg 75mg Filo
Potassium 162mg 74mg Blackberry
Sodium 1mg 483mg Blackberry
Zinc 0.53mg 0.49mg Blackberry
Copper 0.165mg 0.101mg Blackberry
Manganese 0.646mg 0.476mg Blackberry
Selenium 0.4µg 23.3µg Filo
Vitamin A 214IU 0IU Blackberry
Vitamin A RAE 11µg 0µg Blackberry
Vitamin E 1.17mg 0.08mg Blackberry
Vitamin C 21mg 0mg Blackberry
Vitamin B1 0.02mg 0.541mg Filo
Vitamin B2 0.026mg 0.341mg Filo
Vitamin B3 0.646mg 4.073mg Filo
Vitamin B5 0.276mg 0.302mg Filo
Vitamin B6 0.03mg 0.03mg
Folate 25µg 88µg Filo
Vitamin K 19.8µg 2.5µg Blackberry
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 0.014g 1.47g Blackberry
Monounsaturated Fat 0.047g 3.149g Filo
Polyunsaturated fat 0.28g 0.923g Filo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry 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
18%
Blackberry
32%
Filo
Minerals Daily Need Coverage Score
23%
Blackberry
47%
Filo

Comparison summary

Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 4.7g)
Which food is cheaper?
Filo
Filo is cheaper (difference - $0.3)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 482mg)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 1.456g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 13)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.