Filo vs. Arrowroot — In-Depth Nutrition Comparison
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A recap on differences between filo and arrowroot
- Filo is higher in selenium, vitamin B1, vitamin B2, vitamin B3, manganese, and iron, yet arrowroot is higher in folate, vitamin B6, and potassium.
- Arrowroot covers your daily folate needs 63% more than filo.
- Filo contains 33 times more selenium than arrowroot. While filo contains 23.3µg of selenium, arrowroot contains only 0.7µg.
- The amount of sodium in arrowroot is lower.
- The glycemic index of filo is lower.
Food varieties used in this article are Phyllo dough and Arrowroot, raw.
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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 | +83.3% |
| Contains more IronIron | +44.6% |
| Contains more ManganeseManganese | +173.6% |
| Contains more SeleniumSelenium | +3228.6% |
| Contains more MagnesiumMagnesium | +66.7% |
| Contains more PotassiumPotassium | +513.5% |
| Contains more CopperCopper | +19.8% |
| Contains more ZincZinc | +28.6% |
| Contains more PhosphorusPhosphorus | +30.7% |
| Contains less SodiumSodium | -94.6% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +278.3% |
| Contains more Vitamin B2Vitamin B2 | +478% |
| Contains more Vitamin B3Vitamin B3 | +140.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +786.7% |
| Contains more FolateFolate | +284.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 88µg | 338µg | 63% |
| Selenium | 23.3µg | 0.7µg | 41% |
| Vitamin B1 | 0.541mg | 0.143mg | 33% |
| Vitamin B2 | 0.341mg | 0.059mg | 22% |
| Sodium | 483mg | 26mg | 20% |
| Vitamin B6 | 0.03mg | 0.266mg | 18% |
| Vitamin B3 | 4.073mg | 1.693mg | 15% |
| Carbs | 52.6g | 13.39g | 13% |
| Manganese | 0.476mg | 0.174mg | 13% |
| Calories | 299kcal | 65kcal | 12% |
| Iron | 3.21mg | 2.22mg | 12% |
| Potassium | 74mg | 454mg | 11% |
| Fats | 6g | 0.2g | 9% |
| Monounsaturated fat | 3.149g | 0.004g | 8% |
| Saturated fat | 1.47g | 0.039g | 7% |
| Polyunsaturated fat | 0.923g | 0.092g | 6% |
| Protein | 7.1g | 4.24g | 6% |
| Phosphorus | 75mg | 98mg | 3% |
| Vitamin K | 2.5µg | 2% | |
| Copper | 0.101mg | 0.121mg | 2% |
| Fiber | 1.9g | 1.3g | 2% |
| Magnesium | 15mg | 25mg | 2% |
| Vitamin C | 0mg | 1.9mg | 2% |
| Calcium | 11mg | 6mg | 1% |
| Zinc | 0.49mg | 0.63mg | 1% |
| Vitamin E | 0.08mg | 1% | |
| Choline | 6.9mg | 1% | |
| Net carbs | 50.7g | 12.09g | N/A |
| Sugar | 0.18g | N/A | |
| Vitamin A | 0µg | 1µg | 0% |
| Vitamin B5 | 0.302mg | 0.292mg | 0% |
| Tryptophan | 0.088mg | 0% | |
| Threonine | 0.194mg | 0% | |
| Isoleucine | 0.246mg | 0% | |
| Leucine | 0.49mg | 0% | |
| Lysine | 0.158mg | 0% | |
| Methionine | 0.126mg | 0% | |
| Phenylalanine | 0.359mg | 0% | |
| Valine | 0.286mg | 0% | |
| Histidine | 0.159mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +67.5% |
| Contains more FatsFats | +2900% |
| Contains more CarbsCarbs | +292.8% |
| Contains more OtherOther | +19.7% |
| Contains more WaterWater | +147.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +78625% |
| Contains more Poly. FatPolyunsaturated fat | +903.3% |
| Contains less Sat. FatSaturated fat | -97.3% |
