Feta vs. Filo — In-Depth Nutrition Comparison
Compare
What are the differences between feta and filo?
- Feta is higher in vitamin B12, calcium, vitamin B2, phosphorus, vitamin B6, and zinc; however, filo is richer in vitamin B1 and iron.
- Feta's daily need coverage for vitamin B12 is 70% more.
- Feta has a lower glycemic index (27) than filo (38).
We used Cheese, feta and Phyllo dough types in this article.
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.
| Contains more MagnesiumMagnesium | +26.7% |
| Contains more CalciumCalcium | +4381.8% |
| Contains more ZincZinc | +487.8% |
| Contains more PhosphorusPhosphorus | +349.3% |
| Contains more PotassiumPotassium | +19.4% |
| Contains more IronIron | +393.8% |
| Contains more CopperCopper | +215.6% |
| Contains less SodiumSodium | -47.3% |
| Contains more ManganeseManganese | +1600% |
| Contains more SeleniumSelenium | +55.3% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +125% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +147.5% |
| Contains more Vitamin B5Vitamin B5 | +220.2% |
| Contains more Vitamin B6Vitamin B6 | +1313.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +123.2% |
| Contains more Vitamin B1Vitamin B1 | +251.3% |
| Contains more Vitamin B3Vitamin B3 | +311% |
| Contains more Vitamin KVitamin K | +38.9% |
| Contains more FolateFolate | +175% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 1.69µg | 0µg | 70% |
| Saturated fat | 14.946g | 1.47g | 61% |
| Calcium | 493mg | 11mg | 48% |
| Vitamin B2 | 0.844mg | 0.341mg | 39% |
| Phosphorus | 337mg | 75mg | 37% |
| Vitamin B1 | 0.154mg | 0.541mg | 32% |
| Iron | 0.65mg | 3.21mg | 32% |
| Cholesterol | 89mg | 0mg | 30% |
| Vitamin B6 | 0.424mg | 0.03mg | 30% |
| Fats | 21.28g | 6g | 24% |
| Zinc | 2.88mg | 0.49mg | 22% |
| Vitamin B3 | 0.991mg | 4.073mg | 19% |
| Manganese | 0.028mg | 0.476mg | 19% |
| Sodium | 917mg | 483mg | 19% |
| Carbs | 4.09g | 52.6g | 16% |
| Selenium | 15µg | 23.3µg | 15% |
| Vitamin A | 125µg | 0µg | 14% |
| Folate | 32µg | 88µg | 14% |
| Protein | 14.21g | 7.1g | 14% |
| Vitamin B5 | 0.967mg | 0.302mg | 13% |
| Copper | 0.032mg | 0.101mg | 8% |
| Fiber | 0g | 1.9g | 8% |
| Monounsaturated fat | 4.623g | 3.149g | 4% |
| Choline | 15.4mg | 6.9mg | 2% |
| Polyunsaturated fat | 0.591g | 0.923g | 2% |
| Calories | 264kcal | 299kcal | 2% |
| Vitamin D | 16IU | 0IU | 2% |
| Vitamin D | 0.4µg | 0µg | 2% |
| Vitamin E | 0.18mg | 0.08mg | 1% |
| Vitamin K | 1.8µg | 2.5µg | 1% |
| Magnesium | 19mg | 15mg | 1% |
| Net carbs | 4.09g | 50.7g | N/A |
| Potassium | 62mg | 74mg | 0% |
| Sugar | 4.09g | 0.18g | N/A |
| Tryptophan | 0.2mg | 0.088mg | 0% |
| Threonine | 0.637mg | 0.194mg | 0% |
| Isoleucine | 0.803mg | 0.246mg | 0% |
| Leucine | 1.395mg | 0.49mg | 0% |
| Lysine | 1.219mg | 0.158mg | 0% |
| Methionine | 0.368mg | 0.126mg | 0% |
| Phenylalanine | 0.675mg | 0.359mg | 0% |
| Valine | 1.065mg | 0.286mg | 0% |
| Histidine | 0.397mg | 0.159mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +100.1% |
| Contains more FatsFats | +254.7% |
| Contains more WaterWater | +69.4% |
| Contains more OtherOther | +205.9% |
| Contains more CarbsCarbs | +1186.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +46.8% |
| Contains less Sat. FatSaturated fat | -90.2% |
| Contains more Poly. FatPolyunsaturated fat | +56.2% |
