Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Cauliflower vs. Filo — In-Depth Nutrition Comparison

Compare

Summary of differences between Cauliflower and Filo

  • Cauliflower has more Vitamin C, Vitamin B6, and Vitamin K, however, Filo is higher in Selenium, Vitamin B1, Iron, Vitamin B3, Vitamin B2, and Manganese.
  • Cauliflower covers your daily need of Vitamin C 54% more than Filo.
  • Cauliflower has 6 times more Vitamin K than Filo. While Cauliflower has 15.5µg of Vitamin K, Filo has only 2.5µg.
  • Cauliflower has less Sodium.

These are the specific foods used in this comparison Cauliflower, raw and Phyllo dough.

Infographic

Cauliflower 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.
Contains more Calcium +100%
Contains more Potassium +304.1%
Contains less Sodium -93.8%
Contains more Iron +664.3%
Contains more Phosphorus +70.5%
Contains more Zinc +81.5%
Contains more Copper +159%
Contains more Manganese +207.1%
Contains more Selenium +3783.3%
Equal in Magnesium - 15
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Contains more Calcium +100%
Contains more Potassium +304.1%
Contains less Sodium -93.8%
Contains more Iron +664.3%
Contains more Phosphorus +70.5%
Contains more Zinc +81.5%
Contains more Copper +159%
Contains more Manganese +207.1%
Contains more Selenium +3783.3%
Equal in Magnesium - 15

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.
:
4
Filo
Contains more Vitamin C +∞%
Contains more Vitamin B5 +120.9%
Contains more Vitamin B6 +513.3%
Contains more Vitamin K +520%
Contains more Vitamin B1 +982%
Contains more Vitamin B2 +468.3%
Contains more Vitamin B3 +703.4%
Contains more Folate +54.4%
Equal in Vitamin E - 0.08
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% 161% 13% 14% 10% 41% 43% 43% 0% 39%
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 C +∞%
Contains more Vitamin B5 +120.9%
Contains more Vitamin B6 +513.3%
Contains more Vitamin K +520%
Contains more Vitamin B1 +982%
Contains more Vitamin B2 +468.3%
Contains more Vitamin B3 +703.4%
Contains more Folate +54.4%
Equal in Vitamin E - 0.08

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +182.4%
Contains more Protein +269.8%
Contains more Fats +2042.9%
Contains more Carbs +958.4%
Contains more Other +123.7%
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
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 +182.4%
Contains more Protein +269.8%
Contains more Fats +2042.9%
Contains more Carbs +958.4%
Contains more Other +123.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -91.2%
Contains more Monounsaturated Fat +9161.8%
Contains more Polyunsaturated fat +2877.4%
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Contains less Saturated Fat -91.2%
Contains more Monounsaturated Fat +9161.8%
Contains more Polyunsaturated fat +2877.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cauliflower Filo Opinion
Net carbs 2.97g 50.7g Filo
Protein 1.92g 7.1g Filo
Fats 0.28g 6g Filo
Carbs 4.97g 52.6g Filo
Calories 25kcal 299kcal Filo
Fructose 0.97g Cauliflower
Sugar 1.91g 0.18g Filo
Fiber 2g 1.9g Cauliflower
Calcium 22mg 11mg Cauliflower
Iron 0.42mg 3.21mg Filo
Magnesium 15mg 15mg
Phosphorus 44mg 75mg Filo
Potassium 299mg 74mg Cauliflower
Sodium 30mg 483mg Cauliflower
Zinc 0.27mg 0.49mg Filo
Copper 0.039mg 0.101mg Filo
Manganese 0.155mg 0.476mg Filo
Selenium 0.6µg 23.3µg Filo
Vitamin E 0.08mg 0.08mg
Vitamin C 48.2mg 0mg Cauliflower
Vitamin B1 0.05mg 0.541mg Filo
Vitamin B2 0.06mg 0.341mg Filo
Vitamin B3 0.507mg 4.073mg Filo
Vitamin B5 0.667mg 0.302mg Cauliflower
Vitamin B6 0.184mg 0.03mg Cauliflower
Folate 57µg 88µg Filo
Vitamin K 15.5µg 2.5µg Cauliflower
Tryptophan 0.02mg 0.088mg Filo
Threonine 0.076mg 0.194mg Filo
Isoleucine 0.071mg 0.246mg Filo
Leucine 0.106mg 0.49mg Filo
Lysine 0.217mg 0.158mg Cauliflower
Methionine 0.02mg 0.126mg Filo
Phenylalanine 0.065mg 0.359mg Filo
Valine 0.125mg 0.286mg Filo
Histidine 0.056mg 0.159mg Filo
Saturated Fat 0.13g 1.47g Cauliflower
Monounsaturated Fat 0.034g 3.149g Filo
Polyunsaturated fat 0.031g 0.923g Filo
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Filo
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
30%
Cauliflower
32%
Filo
Minerals Daily Need Coverage Score
13%
Cauliflower
47%
Filo

Comparison summary

Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 1.73g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 38)
Which food is cheaper?
Filo
Filo is cheaper (difference - $0.4)
Which food is richer in minerals?
Filo
Filo is relatively richer in minerals
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 453mg)
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 1.34g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.