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  6. Chocolate vs. Filo

Chocolate vs. Filo — In-Depth Nutrition Comparison

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Significant differences between chocolate and filo

  • Chocolate has more copper, iron, manganese, magnesium, and fiber; however, filo is richer in vitamin B1, selenium, vitamin B2, and vitamin B3.
  • Chocolate covers your daily copper needs 103% more than filo.
  • Filo has 13 times less saturated fat than chocolate. Chocolate has 18.519g of saturated fat, while filo has 1.47g.
  • Filo has a higher glycemic index. The glycemic index of filo is 38, while the glycemic index of chocolate is 23.

Specific food types used in this comparison are Chocolate, dark, 45- 59% cacao solids and Phyllo dough.

Infographic

Chocolate 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 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
Filo
Filo
1
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 +873.3%
Contains more CalciumCalcium +409.1%
Contains more PotassiumPotassium +655.4%
Contains more IronIron +149.8%
Contains more CopperCopper +917.8%
Contains more ZincZinc +310.2%
Contains more PhosphorusPhosphorus +174.7%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +198.1%
Contains more SeleniumSelenium +676.7%

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% 0.67% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 0% 0%
Filo
Filo
5
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 EVitamin E +575%
Contains more Vitamin B6Vitamin B6 +40%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +224%
Contains more Vitamin B1Vitamin B1 +2064%
Contains more Vitamin B2Vitamin B2 +582%
Contains more Vitamin B3Vitamin B3 +461.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.302mg

All nutrients comparison - raw data values

Nutrient Chocolate Filo DV% diff.
Copper 1.028mg 0.101mg 103%
Saturated fat 18.519g 1.47g 77%
Iron 8.02mg 3.21mg 60%
Vitamin B1 0.025mg 0.541mg 43%
Manganese 1.419mg 0.476mg 41%
Fats 31.28g 6g 39%
Selenium 3µg 23.3µg 37%
Magnesium 146mg 15mg 31%
Folate 88µg 22%
Vitamin B2 0.05mg 0.341mg 22%
Vitamin B3 0.725mg 4.073mg 21%
Fiber 7g 1.9g 20%
Sodium 24mg 483mg 20%
Phosphorus 206mg 75mg 19%
Monounsaturated fat 9.54g 3.149g 16%
Zinc 2.01mg 0.49mg 14%
Potassium 559mg 74mg 14%
Calories 546kcal 299kcal 12%
Caffeine 43mg 0mg 11%
Vitamin B12 0.23µg 0µg 10%
Calcium 56mg 11mg 5%
Vitamin K 8.1µg 2.5µg 5%
Protein 4.88g 7.1g 4%
Vitamin E 0.54mg 0.08mg 3%
Cholesterol 8mg 0mg 3%
Carbs 61.17g 52.6g 3%
Polyunsaturated fat 1.092g 0.923g 1%
Vitamin B6 0.042mg 0.03mg 1%
Choline 6.9mg 1%
Net carbs 54.17g 50.7g N/A
Sugar 47.9g 0.18g N/A
Vitamin A 2µg 0µg 0%
Vitamin B5 0.297mg 0.302mg 0%
Trans fat 0.112g N/A
Tryptophan 0.088mg 0%
Threonine 0.194mg 0%
Isoleucine 0.246mg 0%
Leucine 0.49mg 0%
Lysine 0.158mg 0%
Methionine 0.126mg 0%
Phenylalanine 0.359mg 0%
Valine 0.286mg 0%
Histidine 0.159mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.085g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.947g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Filo
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 +421.3%
Contains more CarbsCarbs +16.3%
Contains more ProteinProtein +45.5%
Contains more WaterWater +3260.8%
~equal in Other ~1.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 33% 4%
Saturated fat: Sat. Fat 18.519 g
Monounsaturated fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 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 +203%
Contains more Poly. FatPolyunsaturated fat +18.3%
Contains less Sat. FatSaturated fat -92.1%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.