Egg white vs. Filo — In-Depth Nutrition Comparison
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Important differences between egg whites and filo
- Egg whites have more vitamin B2; however, filo has more vitamin B1, iron, vitamin B3, folate, manganese, copper, phosphorus, and fiber.
- Filo's daily need coverage for vitamin B1 is 45% more.
- Egg whites are lower in sodium.
- Filo has a higher glycemic index than egg whites.
The food varieties used in the comparison are Egg, white, raw, fresh and Phyllo dough.
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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 PotassiumPotassium | +120.3% |
| Contains less SodiumSodium | -65.6% |
| Contains more MagnesiumMagnesium | +36.4% |
| Contains more CalciumCalcium | +57.1% |
| Contains more IronIron | +3912.5% |
| Contains more CopperCopper | +339.1% |
| Contains more ZincZinc | +1533.3% |
| Contains more PhosphorusPhosphorus | +400% |
| Contains more ManganeseManganese | +4227.3% |
| Contains more SeleniumSelenium | +16.5% |
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 B2Vitamin B2 | +28.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +13425% |
| Contains more Vitamin B3Vitamin B3 | +3779% |
| Contains more Vitamin B5Vitamin B5 | +58.9% |
| Contains more Vitamin B6Vitamin B6 | +500% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2100% |
| Contains more CholineCholine | +527.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +53.5% |
| Contains more WaterWater | +168.6% |
| Contains more FatsFats | +3429.4% |
| Contains more CarbsCarbs | +7105.5% |
| Contains more OtherOther | +169.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B1 | 0.004mg | 0.541mg | 45% |
| Iron | 0.08mg | 3.21mg | 39% |
| Vitamin B3 | 0.105mg | 4.073mg | 25% |
| Folate | 4µg | 88µg | 21% |
| Manganese | 0.011mg | 0.476mg | 20% |
| Carbs | 0.73g | 52.6g | 17% |
| Sodium | 166mg | 483mg | 14% |
| Calories | 52kcal | 299kcal | 12% |
| Copper | 0.023mg | 0.101mg | 9% |
| Phosphorus | 15mg | 75mg | 9% |
| Fats | 0.17g | 6g | 9% |
| Fiber | 0g | 1.9g | 8% |
| Monounsaturated fat | 0g | 3.149g | 8% |
| Vitamin B2 | 0.439mg | 0.341mg | 8% |
| Protein | 10.9g | 7.1g | 8% |
| Saturated fat | 0g | 1.47g | 7% |
| Polyunsaturated fat | 0g | 0.923g | 6% |
| Selenium | 20µg | 23.3µg | 6% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Zinc | 0.03mg | 0.49mg | 4% |
| Potassium | 163mg | 74mg | 3% |
| Vitamin K | 0µg | 2.5µg | 2% |
| Vitamin B6 | 0.005mg | 0.03mg | 2% |
| Vitamin B5 | 0.19mg | 0.302mg | 2% |
| Choline | 1.1mg | 6.9mg | 1% |
| Magnesium | 11mg | 15mg | 1% |
| Vitamin E | 0mg | 0.08mg | 1% |
| Net carbs | 0.73g | 50.7g | N/A |
| Calcium | 7mg | 11mg | 0% |
| Sugar | 0.71g | 0.18g | N/A |
| Tryptophan | 0.125mg | 0.088mg | 0% |
| Threonine | 0.449mg | 0.194mg | 0% |
| Isoleucine | 0.661mg | 0.246mg | 0% |
| Leucine | 1.016mg | 0.49mg | 0% |
| Lysine | 0.806mg | 0.158mg | 0% |
| Methionine | 0.399mg | 0.126mg | 0% |
| Phenylalanine | 0.686mg | 0.359mg | 0% |
| Valine | 0.809mg | 0.286mg | 0% |
| Histidine | 0.29mg | 0.159mg | 0% |
| Fructose | 0.07g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
10%
30%
Minerals Daily Need Coverage Score
17%
47%
Comparison summary
Which food is lower in Sugar?
Filo is lower in Sugar (difference - 0.53g)
Which food is cheaper?
Filo is cheaper (difference - $1)
Which food is richer in minerals?
Filo is relatively richer in minerals
Which food is richer in vitamins?
Filo is relatively richer in vitamins
Which food contains less Sodium?
Egg white contains less Sodium (difference - 317mg)
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 1.47g)
Which food is lower in glycemic index?
Egg white is lower in glycemic index (difference - 38)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)