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  6. Plantain raw vs. Filo

Plantain raw vs. Filo — In-Depth Nutrition Comparison

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A recap on differences between Plantain raw and Filo

  • Plantain raw is higher in Vitamin B6, Vitamin C, and Potassium, yet Filo is higher in Vitamin B1, Selenium, Iron, Vitamin B2, Vitamin B3, and Folate.
  • Filo covers your daily Vitamin B1 needs 41% more than Plantain raw.
  • The amount of Sodium in Plantain raw is lower.

Food varieties used in this article are Plantains, raw and Phyllo dough.

Infographic

Plantain raw 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.
Plantain raw
Plantain raw
3
:
7
Filo
Filo
Contains more Magnesium +146.7%
Contains more Potassium +574.3%
Contains less Sodium -99.2%
Contains more Calcium +266.7%
Contains more Iron +435%
Contains more Phosphorus +120.6%
Contains more Zinc +250%
Contains more Copper +24.7%
Contains more Selenium +1453.3%
Plantain raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Contains more Magnesium +146.7%
Contains more Potassium +574.3%
Contains less Sodium -99.2%
Contains more Calcium +266.7%
Contains more Iron +435%
Contains more Phosphorus +120.6%
Contains more Zinc +250%
Contains more Copper +24.7%
Contains more Selenium +1453.3%

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.
Plantain raw
Plantain raw
4
:
6
Filo
Filo
Contains more Vitamin A +∞%
Contains more Vitamin E +75%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +896.7%
Contains more Vitamin B1 +940.4%
Contains more Vitamin B2 +531.5%
Contains more Vitamin B3 +493.7%
Contains more Vitamin B5 +16.2%
Contains more Folate +300%
Contains more Vitamin K +257.1%
Plantain raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
Filo
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 A +∞%
Contains more Vitamin E +75%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +896.7%
Contains more Vitamin B1 +940.4%
Contains more Vitamin B2 +531.5%
Contains more Vitamin B3 +493.7%
Contains more Vitamin B5 +16.2%
Contains more Folate +300%
Contains more Vitamin K +257.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plantain raw
Plantain raw
1
:
4
Filo
Filo
Contains more Water +100.2%
Contains more Protein +446.2%
Contains more Fats +1521.6%
Contains more Carbs +64.9%
Contains more Other +46.6%
Plantain raw
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Filo
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 +100.2%
Contains more Protein +446.2%
Contains more Fats +1521.6%
Contains more Carbs +64.9%
Contains more Other +46.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plantain raw
Plantain raw
1
:
2
Filo
Filo
Contains less Saturated Fat -90.3%
Contains more Monounsaturated Fat +9740.6%
Contains more Polyunsaturated fat +1237.7%
Plantain raw
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Contains less Saturated Fat -90.3%
Contains more Monounsaturated Fat +9740.6%
Contains more Polyunsaturated fat +1237.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plantain raw Filo Opinion
Net carbs 29.59g 50.7g Filo
Protein 1.3g 7.1g Filo
Fats 0.37g 6g Filo
Carbs 31.89g 52.6g Filo
Calories 122kcal 299kcal Filo
Sugar 15g 0.18g Filo
Fiber 2.3g 1.9g Plantain raw
Calcium 3mg 11mg Filo
Iron 0.6mg 3.21mg Filo
Magnesium 37mg 15mg Plantain raw
Phosphorus 34mg 75mg Filo
Potassium 499mg 74mg Plantain raw
Sodium 4mg 483mg Plantain raw
Zinc 0.14mg 0.49mg Filo
Copper 0.081mg 0.101mg Filo
Manganese 0.476mg Filo
Selenium 1.5µg 23.3µg Filo
Vitamin A 1127IU 0IU Plantain raw
Vitamin A RAE 56µg 0µg Plantain raw
Vitamin E 0.14mg 0.08mg Plantain raw
Vitamin C 18.4mg 0mg Plantain raw
Vitamin B1 0.052mg 0.541mg Filo
Vitamin B2 0.054mg 0.341mg Filo
Vitamin B3 0.686mg 4.073mg Filo
Vitamin B5 0.26mg 0.302mg Filo
Vitamin B6 0.299mg 0.03mg Plantain raw
Folate 22µg 88µg Filo
Vitamin K 0.7µg 2.5µg Filo
Tryptophan 0.015mg 0.088mg Filo
Threonine 0.034mg 0.194mg Filo
Isoleucine 0.036mg 0.246mg Filo
Leucine 0.059mg 0.49mg Filo
Lysine 0.06mg 0.158mg Filo
Methionine 0.017mg 0.126mg Filo
Phenylalanine 0.044mg 0.359mg Filo
Valine 0.046mg 0.286mg Filo
Histidine 0.064mg 0.159mg Filo
Saturated Fat 0.143g 1.47g Plantain raw
Monounsaturated Fat 0.032g 3.149g Filo
Polyunsaturated fat 0.069g 0.923g Filo

Which food is preferable for your diet?

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

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
23%
Plantain raw
32%
Filo
Minerals Daily Need Coverage Score
15%
Plantain raw
47%
Filo

Comparison summary

Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 479mg)
Which food is lower in Saturated Fat?
Plantain raw
Plantain raw is lower in Saturated Fat (difference - 1.327g)
Which food is lower in glycemic index?
Plantain raw
Plantain raw is lower in glycemic index (difference - 1)
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 14.82g)
Which food is richer in minerals?
Filo
Filo is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.