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Roquefort vs. Filo — In-Depth Nutrition Comparison

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What are the differences between roquefort and filo?

  • Roquefort is higher in calcium, phosphorus, vitamin B5, vitamin B12, and vitamin A; however, filo is richer in vitamin B1 and iron.
  • Roquefort's daily need coverage for saturated fat is 89% more.
  • Roquefort has a lower glycemic index (27) than filo (38).

We used Cheese, roquefort and Phyllo dough types in this article.

Infographic

Roquefort 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 199% 8% 21% 11% 57% 168% 236% 3.9% 79%
Filo
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 6.5% 120% 34% 13% 32% 63% 62% 127%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +5918.2%
Contains more PotassiumPotassium +23%
Contains more ZincZinc +324.5%
Contains more PhosphorusPhosphorus +422.7%
Contains more IronIron +473.2%
Contains more CopperCopper +197.1%
Contains less SodiumSodium -73.3%
Contains more ManganeseManganese +1486.7%
Contains more SeleniumSelenium +60.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 98% 0% 0% 10% 135% 14% 104% 29% 80% 0% 37% 0%
Filo
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.6% 0% 135% 79% 76% 18% 6.9% 0% 6.3% 66% 3.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +71.8%
Contains more Vitamin B5Vitamin B5 +473.2%
Contains more Vitamin B6Vitamin B6 +313.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +1252.5%
Contains more Vitamin B3Vitamin B3 +454.9%
Contains more FolateFolate +79.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 31% 2% 39% 6%
Protein: 21.54 g
Fats: 30.64 g
Carbs: 2 g
Water: 39.38 g
Other: 6.44 g
Filo
1
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 ProteinProtein +203.4%
Contains more FatsFats +410.7%
Contains more WaterWater +20.8%
Contains more OtherOther +278.8%
Contains more CarbsCarbs +2530%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 19.263 g
Monounsaturated fat: Mono. Fat 8.474 g
Polyunsaturated fat: Poly. Fat 1.32 g
Filo
1
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
Contains more Mono. FatMonounsaturated fat +169.1%
Contains more Poly. FatPolyunsaturated fat +43%
Contains less Sat. FatSaturated fat -92.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Roquefort Filo DV% diff.
Saturated fat 19.263g 1.47g 81%
Calcium 662mg 11mg 65%
Sodium 1809mg 483mg 58%
Phosphorus 392mg 75mg 45%
Vitamin B1 0.04mg 0.541mg 42%
Fats 30.64g 6g 38%
Vitamin A 294µg 0µg 33%
Iron 0.56mg 3.21mg 33%
Cholesterol 90mg 0mg 30%
Protein 21.54g 7.1g 29%
Vitamin B5 1.731mg 0.302mg 29%
Vitamin B12 0.64µg 0µg 27%
Vitamin B3 0.734mg 4.073mg 21%
Vitamin B2 0.586mg 0.341mg 19%
Manganese 0.03mg 0.476mg 19%
Carbs 2g 52.6g 17%
Selenium 14.5µg 23.3µg 16%
Zinc 2.08mg 0.49mg 14%
Monounsaturated fat 8.474g 3.149g 13%
Folate 49µg 88µg 10%
Fiber 0g 1.9g 8%
Copper 0.034mg 0.101mg 7%
Vitamin B6 0.124mg 0.03mg 7%
Calories 369kcal 299kcal 4%
Magnesium 30mg 15mg 4%
Polyunsaturated fat 1.32g 0.923g 3%
Vitamin K 2.5µg 2%
Vitamin E 0.08mg 1%
Potassium 91mg 74mg 1%
Choline 6.9mg 1%
Net carbs 2g 50.7g N/A
Sugar 0.18g N/A
Tryptophan 0.303mg 0.088mg 0%
Threonine 0.965mg 0.194mg 0%
Isoleucine 1.217mg 0.246mg 0%
Leucine 2.114mg 0.49mg 0%
Lysine 1.848mg 0.158mg 0%
Methionine 0.558mg 0.126mg 0%
Phenylalanine 1.023mg 0.359mg 0%
Valine 1.614mg 0.286mg 0%
Histidine 0.602mg 0.159mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roquefort Filo
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
39%
Roquefort
30%
Filo
Minerals Daily Need Coverage Score
80%
Roquefort
47%
Filo

Comparison summary

Which food is lower in Sugar?
Roquefort
Roquefort is lower in Sugar (difference - 0.18g)
Which food is lower in glycemic index?
Roquefort
Roquefort is lower in glycemic index (difference - 11)
Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 90mg)
Which food contains less Sodium?
Filo
Filo contains less Sodium (difference - 1326mg)
Which food is lower in Saturated fat?
Filo
Filo is lower in Saturated fat (difference - 17.793g)
Which food is cheaper?
Filo
Filo is cheaper (difference - $3.6)
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. Roquefort - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171250/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.