Egg vs. Filo — In-Depth Nutrition Comparison
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What are the differences between eggs and filo?
- Eggs are higher in copper, choline, vitamin B12, and vitamin B5; however, filo is richer in vitamin B1, iron, vitamin B3, and manganese.
- Eggs' daily need coverage for copper is 211% more.
- Eggs have a lower glycemic index (0) than filo (38).
We used Egg, whole, cooked, hard-boiled and Phyllo dough types in this article.
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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.
| Contains more CalciumCalcium | +354.5% |
| Contains more PotassiumPotassium | +70.3% |
| Contains more CopperCopper | +1880.2% |
| Contains more ZincZinc | +114.3% |
| Contains more PhosphorusPhosphorus | +129.3% |
| Contains less SodiumSodium | -74.3% |
| Contains more SeleniumSelenium | +32.2% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more IronIron | +169.7% |
| Contains more ManganeseManganese | +1730.8% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1187.5% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +50.4% |
| Contains more Vitamin B5Vitamin B5 | +362.9% |
| Contains more Vitamin B6Vitamin B6 | +303.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +4158% |
| Contains more Vitamin B1Vitamin B1 | +719.7% |
| Contains more Vitamin B3Vitamin B3 | +6264.1% |
| Contains more Vitamin KVitamin K | +733.3% |
| Contains more FolateFolate | +100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 2mg | 0.101mg | 211% |
| Cholesterol | 373mg | 0mg | 124% |
| Choline | 293.8mg | 6.9mg | 52% |
| Vitamin B12 | 1.11µg | 0µg | 46% |
| Vitamin B1 | 0.066mg | 0.541mg | 40% |
| Vitamin B3 | 0.064mg | 4.073mg | 25% |
| Iron | 1.19mg | 3.21mg | 25% |
| Vitamin B5 | 1.398mg | 0.302mg | 22% |
| Manganese | 0.026mg | 0.476mg | 20% |
| Carbs | 1.12g | 52.6g | 17% |
| Vitamin A | 149µg | 0µg | 17% |
| Sodium | 124mg | 483mg | 16% |
| Phosphorus | 172mg | 75mg | 14% |
| Selenium | 30.8µg | 23.3µg | 14% |
| Vitamin B2 | 0.513mg | 0.341mg | 13% |
| Folate | 44µg | 88µg | 11% |
| Vitamin D | 87IU | 0IU | 11% |
| Protein | 12.58g | 7.1g | 11% |
| Vitamin D | 2.2µg | 0µg | 11% |
| Fiber | 0g | 1.9g | 8% |
| Saturated fat | 3.267g | 1.47g | 8% |
| Vitamin B6 | 0.121mg | 0.03mg | 7% |
| Calories | 155kcal | 299kcal | 7% |
| Fats | 10.61g | 6g | 7% |
| Vitamin E | 1.03mg | 0.08mg | 6% |
| Zinc | 1.05mg | 0.49mg | 5% |
| Calcium | 50mg | 11mg | 4% |
| Polyunsaturated fat | 1.414g | 0.923g | 3% |
| Potassium | 126mg | 74mg | 2% |
| Vitamin K | 0.3µg | 2.5µg | 2% |
| Monounsaturated fat | 4.077g | 3.149g | 2% |
| Magnesium | 10mg | 15mg | 1% |
| Net carbs | 1.12g | 50.7g | N/A |
| Sugar | 1.12g | 0.18g | N/A |
| Tryptophan | 0.153mg | 0.088mg | 0% |
| Threonine | 0.604mg | 0.194mg | 0% |
| Isoleucine | 0.686mg | 0.246mg | 0% |
| Leucine | 1.075mg | 0.49mg | 0% |
| Lysine | 0.904mg | 0.158mg | 0% |
| Methionine | 0.392mg | 0.126mg | 0% |
| Phenylalanine | 0.668mg | 0.359mg | 0% |
| Valine | 0.767mg | 0.286mg | 0% |
| Histidine | 0.298mg | 0.159mg | 0% |
| Omega-3 - EPA | 0.005g | 0g | N/A |
| Omega-3 - DHA | 0.038g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +77.2% |
| Contains more FatsFats | +76.8% |
| Contains more WaterWater | +128.9% |
| Contains more CarbsCarbs | +4596.4% |
| Contains more OtherOther | +58.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +29.5% |
| Contains more Poly. FatPolyunsaturated fat | +53.2% |
| Contains less Sat. FatSaturated fat | -55% |
