Filo vs. Almonds — In-Depth Nutrition Comparison
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How are filo and almonds different?
- Filo is higher in selenium and vitamin B1; however, almonds are richer in vitamin E, copper, manganese, vitamin B2, magnesium, phosphorus, fiber, and calcium.
- Daily need coverage for vitamin E for almonds is 170% higher.
- Filo contains 6 times more selenium than almonds. While filo contains 23.3µg of selenium, almonds contain only 4.1µg.
- Almonds have a lower glycemic index (0) than filo (38).
Phyllo dough and Nuts, almonds are the varieties used 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 SeleniumSelenium | +468.3% |
| Contains more MagnesiumMagnesium | +1700% |
| Contains more CalciumCalcium | +2345.5% |
| Contains more PotassiumPotassium | +890.5% |
| Contains more IronIron | +15.6% |
| Contains more CopperCopper | +920.8% |
| Contains more ZincZinc | +536.7% |
| Contains more PhosphorusPhosphorus | +541.3% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +357.8% |
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 B1Vitamin B1 | +163.9% |
| Contains more Vitamin B3Vitamin B3 | +12.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +100% |
| Contains more Vitamin EVitamin E | +31937.5% |
| Contains more Vitamin B2Vitamin B2 | +233.7% |
| Contains more Vitamin B5Vitamin B5 | +56% |
| Contains more Vitamin B6Vitamin B6 | +356.7% |
| Contains more CholineCholine | +655.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 0.08mg | 25.63mg | 170% |
| Copper | 0.101mg | 1.031mg | 103% |
| Polyunsaturated fat | 0.923g | 12.329g | 76% |
| Manganese | 0.476mg | 2.179mg | 74% |
| Monounsaturated fat | 3.149g | 31.551g | 71% |
| Fats | 6g | 49.93g | 68% |
| Vitamin B2 | 0.341mg | 1.138mg | 61% |
| Magnesium | 15mg | 270mg | 61% |
| Phosphorus | 75mg | 481mg | 58% |
| Fiber | 1.9g | 12.5g | 42% |
| Selenium | 23.3µg | 4.1µg | 35% |
| Protein | 7.1g | 21.15g | 28% |
| Vitamin B1 | 0.541mg | 0.205mg | 28% |
| Calcium | 11mg | 269mg | 26% |
| Zinc | 0.49mg | 3.12mg | 24% |
| Sodium | 483mg | 1mg | 21% |
| Potassium | 74mg | 733mg | 19% |
| Calories | 299kcal | 579kcal | 14% |
| Saturated fat | 1.47g | 3.802g | 11% |
| Folate | 88µg | 44µg | 11% |
| Carbs | 52.6g | 21.55g | 10% |
| Choline | 6.9mg | 52.1mg | 8% |
| Vitamin B6 | 0.03mg | 0.137mg | 8% |
| Iron | 3.21mg | 3.71mg | 6% |
| Vitamin B5 | 0.302mg | 0.471mg | 3% |
| Vitamin B3 | 4.073mg | 3.618mg | 3% |
| Vitamin K | 2.5µg | 0µg | 2% |
| Net carbs | 50.7g | 9.05g | N/A |
| Sugar | 0.18g | 4.35g | N/A |
| Starch | 0.72g | 0% | |
| Trans fat | 0.015g | N/A | |
| Tryptophan | 0.088mg | 0.211mg | 0% |
| Threonine | 0.194mg | 0.601mg | 0% |
| Isoleucine | 0.246mg | 0.751mg | 0% |
| Leucine | 0.49mg | 1.473mg | 0% |
| Lysine | 0.158mg | 0.568mg | 0% |
| Methionine | 0.126mg | 0.157mg | 0% |
| Phenylalanine | 0.359mg | 1.132mg | 0% |
| Valine | 0.286mg | 0.855mg | 0% |
| Histidine | 0.159mg | 0.539mg | 0% |
| Fructose | 0.11g | 0% | |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +144.1% |
| Contains more WaterWater | +639.2% |
| Contains more ProteinProtein | +197.9% |
| Contains more FatsFats | +732.2% |
| Contains more OtherOther | +74.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -61.3% |
| Contains more Mono. FatMonounsaturated fat | +901.9% |
| Contains more Poly. FatPolyunsaturated fat | +1235.8% |
