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Chocolate cake vs. Filo — In-Depth Nutrition Comparison

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How are chocolate cake and filo different?

  • Chocolate cake is higher in choline and copper; however, filo is richer in vitamin B1, selenium, iron, vitamin B3, folate, and vitamin B2.
  • Daily need coverage for vitamin B1 for filo is 33% higher.

Cake, chocolate, prepared from recipe without frosting and Phyllo dough are the varieties used in this article.

Infographic

Chocolate cake vs Filo 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 18% 12% 60% 69% 19% 45% 41% 37% 65%
Filo
3
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 +113.3%
Contains more CalciumCalcium +445.5%
Contains more PotassiumPotassium +89.2%
Contains more CopperCopper +105%
Contains more ZincZinc +40.8%
Contains more PhosphorusPhosphorus +41.3%
Contains less SodiumSodium -34.8%
Contains more IronIron +99.4%
Contains more ManganeseManganese +70%
Contains more SeleniumSelenium +95.8%

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 0.67% 0% 0% 0% 35% 49% 21% 18% 9.5% 20% 0% 20% 70%
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 CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +36.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1760.9%
Contains more Vitamin B1Vitamin B1 +283.7%
Contains more Vitamin B2Vitamin B2 +60.1%
Contains more Vitamin B3Vitamin B3 +258.2%
Contains more FolateFolate +225.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.302mg

All nutrients comparison - raw data values

Nutrient Chocolate cake Filo DV% diff.
Vitamin B1 0.141mg 0.541mg 33%
Choline 128.4mg 6.9mg 22%
Selenium 11.9µg 23.3µg 21%
Iron 1.61mg 3.21mg 20%
Cholesterol 58mg 0mg 19%
Vitamin B3 1.137mg 4.073mg 18%
Saturated fat 5.43g 1.47g 18%
Folate 27µg 88µg 15%
Fats 15.1g 6g 14%
Polyunsaturated fat 2.761g 0.923g 12%
Copper 0.207mg 0.101mg 12%
Vitamin B2 0.213mg 0.341mg 10%
Manganese 0.28mg 0.476mg 9%
Monounsaturated fat 6.039g 3.149g 7%
Vitamin B12 0.16µg 0µg 7%
Sodium 315mg 483mg 7%
Calcium 60mg 11mg 5%
Protein 5.3g 7.1g 4%
Calories 371kcal 299kcal 4%
Phosphorus 106mg 75mg 4%
Magnesium 32mg 15mg 4%
Zinc 0.69mg 0.49mg 2%
Vitamin K 2.5µg 2%
Potassium 140mg 74mg 2%
Vitamin E 0.08mg 1%
Fiber 1.6g 1.9g 1%
Vitamin B6 0.041mg 0.03mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 51.8g 50.7g N/A
Carbs 53.4g 52.6g 0%
Sugar 0.18g N/A
Vitamin B5 0.304mg 0.302mg 0%
Tryptophan 0.068mg 0.088mg 0%
Threonine 0.202mg 0.194mg 0%
Isoleucine 0.24mg 0.246mg 0%
Leucine 0.407mg 0.49mg 0%
Lysine 0.268mg 0.158mg 0%
Methionine 0.116mg 0.126mg 0%
Phenylalanine 0.265mg 0.359mg 0%
Valine 0.283mg 0.286mg 0%
Histidine 0.12mg 0.159mg 0%
Omega-3 - DHA 0.005g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 15% 53% 24% 2%
Protein: 5.3 g
Fats: 15.1 g
Carbs: 53.4 g
Water: 24.4 g
Other: 1.8 g
Filo
2
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 FatsFats +151.7%
Contains more ProteinProtein +34%
Contains more WaterWater +33.6%
~equal in Carbs ~52.6g
~equal in Other ~1.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 42% 19%
Saturated fat: Sat. Fat 5.43 g
Monounsaturated fat: Mono. Fat 6.039 g
Polyunsaturated fat: Poly. Fat 2.761 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 +91.8%
Contains more Poly. FatPolyunsaturated fat +199.1%
Contains less Sat. FatSaturated fat -72.9%

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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. Chocolate cake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172697/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.