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Cheese vs. Filo — In-Depth Nutrition Comparison

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What are the differences between cheese and filo?

  • Cheese is higher in calcium, phosphorus, vitamin B12, zinc, and vitamin A; however, filo is richer in vitamin B1, iron, and vitamin B3.
  • Cheese's daily need coverage for saturated fat is 87% more.
  • Filo has less cholesterol.
  • Cheese has a lower glycemic index (0) than filo (38).

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

Infographic

Cheese 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.
Cheese
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Filo
Filo
4
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 +80%
Contains more CalciumCalcium +6354.5%
Contains more ZincZinc +642.9%
Contains more PhosphorusPhosphorus +506.7%
Contains more SeleniumSelenium +22.3%
Contains more IronIron +2192.9%
Contains more CopperCopper +236.7%
Contains less SodiumSodium -26%
Contains more ManganeseManganese +1663%
~equal in Potassium ~74mg

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.
Cheese
Cheese
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Filo
Filo
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.6% 135% 79% 76% 18% 6.9% 0% 6.3% 66%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +787.5%
Contains more Vitamin B2Vitamin B2 +25.5%
Contains more Vitamin B5Vitamin B5 +35.8%
Contains more Vitamin B6Vitamin B6 +120%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +1765.5%
Contains more Vitamin B3Vitamin B3 +6803.4%
Contains more FolateFolate +225.9%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~2.5µg

All nutrients comparison - raw data values

Nutrient Cheese Filo DV% diff.
Saturated fat 18.867g 1.47g 79%
Calcium 710mg 11mg 70%
Phosphorus 455mg 75mg 54%
Vitamin B12 1.1µg 0µg 46%
Vitamin B1 0.029mg 0.541mg 43%
Fats 33.31g 6g 42%
Iron 0.14mg 3.21mg 38%
Vitamin A 330µg 0µg 37%
Cholesterol 99mg 0mg 33%
Protein 22.87g 7.1g 32%
Zinc 3.64mg 0.49mg 29%
Vitamin B3 0.059mg 4.073mg 25%
Manganese 0.027mg 0.476mg 20%
Carbs 3.09g 52.6g 17%
Folate 27µg 88µg 15%
Monounsaturated fat 9.246g 3.149g 15%
Selenium 28.5µg 23.3µg 9%
Fiber 0g 1.9g 8%
Copper 0.03mg 0.101mg 8%
Sodium 653mg 483mg 7%
Vitamin B2 0.428mg 0.341mg 7%
Calories 404kcal 299kcal 5%
Vitamin E 0.71mg 0.08mg 4%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Magnesium 27mg 15mg 3%
Vitamin B6 0.066mg 0.03mg 3%
Polyunsaturated fat 1.421g 0.923g 3%
Vitamin B5 0.41mg 0.302mg 2%
Choline 16.5mg 6.9mg 2%
Protein per 100 calories 5.7g 2.4g N/A
Calories per 10 g protein 177kcal 421kcal N/A
Weight per 100 calories 25g 33g N/A
Unsaturated / Saturated Fat ratio 0.57 2.8 N/A
Net carbs 3.09g 50.7g N/A
Potassium 76mg 74mg 0%
Sugar 0.48g 0.18g N/A
Vitamin K 2.4µg 2.5µg 0%
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.088mg 0%
Threonine 1.044mg 0.194mg 0%
Isoleucine 1.206mg 0.246mg 0%
Leucine 1.939mg 0.49mg 0%
Lysine 1.025mg 0.158mg 0%
Methionine 0.547mg 0.126mg 0%
Phenylalanine 1.074mg 0.359mg 0%
Valine 1.404mg 0.286mg 0%
Histidine 0.547mg 0.159mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
4
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Filo
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 +222.1%
Contains more FatsFats +455.2%
Contains more WaterWater +13.6%
Contains more OtherOther +118.2%
Contains more CarbsCarbs +1602.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Filo
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 +193.6%
Contains more Poly. FatPolyunsaturated fat +54%
Contains less Sat. FatSaturated fat -92.2%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.