Cassava vs. Filo — In-Depth Nutrition Comparison
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Important differences between cassava and filo
- Cassava has more vitamin C; however, filo has more selenium, vitamin B1, iron, vitamin B2, vitamin B3, folate, and phosphorus.
- Filo's daily need coverage for selenium is 41% more.
- Cassava is lower in saturated fat.
- Cassava has a higher glycemic index than filo.
The food varieties used in the comparison are Cassava, raw and Phyllo dough.
Infographic
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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 | +40% |
| Contains more CalciumCalcium | +45.5% |
| Contains more PotassiumPotassium | +266.2% |
| Contains less SodiumSodium | -97.1% |
| Contains more IronIron | +1088.9% |
| Contains more ZincZinc | +44.1% |
| Contains more PhosphorusPhosphorus | +177.8% |
| Contains more ManganeseManganese | +24% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +137.5% |
| Contains more Vitamin B6Vitamin B6 | +193.3% |
| Contains more CholineCholine | +243.5% |
| Contains more Vitamin B1Vitamin B1 | +521.8% |
| Contains more Vitamin B2Vitamin B2 | +610.4% |
| Contains more Vitamin B3Vitamin B3 | +376.9% |
| Contains more Vitamin B5Vitamin B5 | +182.2% |
| Contains more Vitamin KVitamin K | +31.6% |
| Contains more FolateFolate | +225.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 0.7µg | 23.3µg | 41% |
| Vitamin B1 | 0.087mg | 0.541mg | 38% |
| Iron | 0.27mg | 3.21mg | 37% |
| Vitamin C | 20.6mg | 0mg | 23% |
| Vitamin B2 | 0.048mg | 0.341mg | 23% |
| Vitamin B3 | 0.854mg | 4.073mg | 20% |
| Sodium | 14mg | 483mg | 20% |
| Folate | 27µg | 88µg | 15% |
| Protein | 1.36g | 7.1g | 11% |
| Fats | 0.28g | 6g | 9% |
| Monounsaturated fat | 0.075g | 3.149g | 8% |
| Phosphorus | 27mg | 75mg | 7% |
| Calories | 160kcal | 299kcal | 7% |
| Polyunsaturated fat | 0.048g | 0.923g | 6% |
| Saturated fat | 0.074g | 1.47g | 6% |
| Potassium | 271mg | 74mg | 6% |
| Carbs | 38.06g | 52.6g | 5% |
| Vitamin B5 | 0.107mg | 0.302mg | 4% |
| Manganese | 0.384mg | 0.476mg | 4% |
| Vitamin B6 | 0.088mg | 0.03mg | 4% |
| Choline | 23.7mg | 6.9mg | 3% |
| Vitamin K | 1.9µg | 2.5µg | 1% |
| Zinc | 0.34mg | 0.49mg | 1% |
| Magnesium | 21mg | 15mg | 1% |
| Calcium | 16mg | 11mg | 1% |
| Vitamin E | 0.19mg | 0.08mg | 1% |
| Net carbs | 36.26g | 50.7g | N/A |
| Sugar | 1.7g | 0.18g | N/A |
| Fiber | 1.8g | 1.9g | 0% |
| Copper | 0.1mg | 0.101mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.019mg | 0.088mg | 0% |
| Threonine | 0.028mg | 0.194mg | 0% |
| Isoleucine | 0.027mg | 0.246mg | 0% |
| Leucine | 0.039mg | 0.49mg | 0% |
| Lysine | 0.044mg | 0.158mg | 0% |
| Methionine | 0.011mg | 0.126mg | 0% |
| Phenylalanine | 0.026mg | 0.359mg | 0% |
| Valine | 0.035mg | 0.286mg | 0% |
| Histidine | 0.02mg | 0.159mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +83.1% |
| Contains more ProteinProtein | +422.1% |
| Contains more FatsFats | +2042.9% |
| Contains more CarbsCarbs | +38.2% |
| Contains more OtherOther | +174.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95% |
| Contains more Mono. FatMonounsaturated fat | +4098.7% |
| Contains more Poly. FatPolyunsaturated fat | +1822.9% |
