Filo vs. Arugula — In-Depth Nutrition Comparison
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What are the differences between Filo and Arugula?
- Filo is higher in Selenium, Vitamin B1, Vitamin B3, Iron, and Vitamin B2, however, Arugula is richer in Vitamin K, Vitamin C, Calcium, and Vitamin A RAE.
- Arugula's daily need coverage for Vitamin K is 88% more.
- Arugula contains 78 times less Selenium than Filo. Filo contains 23.3µg of Selenium, while Arugula contains 0.3µg.
- Arugula has less Sodium.
We used Phyllo dough and Arugula, raw types in this article.
Infographic
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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
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Iron
+119.9%
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Phosphorus
+44.2%
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Copper
+32.9%
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Manganese
+48.3%
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Selenium
+7666.7%
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Calcium
+1354.5%
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Magnesium
+213.3%
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Potassium
+398.6%
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Sodium
-94.4%
Equal in Zinc - 0.47
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Iron
+119.9%
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Phosphorus
+44.2%
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Copper
+32.9%
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Manganese
+48.3%
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Selenium
+7666.7%
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Calcium
+1354.5%
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Magnesium
+213.3%
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Potassium
+398.6%
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Sodium
-94.4%
Equal in Zinc - 0.47
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.
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Vitamin B1
+1129.5%
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Vitamin B2
+296.5%
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Vitamin B3
+1235.4%
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Vitamin A
+∞%
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Vitamin E
+437.5%
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Vitamin C
+∞%
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Vitamin B5
+44.7%
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Vitamin B6
+143.3%
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Folate
+10.2%
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Vitamin K
+4244%
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Vitamin B1
+1129.5%
Contains
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Vitamin B2
+296.5%
Contains
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Vitamin B3
+1235.4%
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Vitamin A
+∞%
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Vitamin E
+437.5%
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Vitamin C
+∞%
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Vitamin B5
+44.7%
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Vitamin B6
+143.3%
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Folate
+10.2%
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Vitamin K
+4244%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+175.2%
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Fats
+809.1%
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Carbs
+1341.1%
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Other
+21.4%
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Water
+181.3%
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Protein
+175.2%
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Fats
+809.1%
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Carbs
+1341.1%
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Other
+21.4%
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Water
+181.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+6326.5%
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Polyunsaturated fat
+189.3%
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Saturated Fat
-94.1%
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Monounsaturated Fat
+6326.5%
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Polyunsaturated fat
+189.3%
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Saturated Fat
-94.1%
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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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 50.7g | 2.05g |
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| Protein | 7.1g | 2.58g |
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| Fats | 6g | 0.66g |
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| Carbs | 52.6g | 3.65g |
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| Calories | 299kcal | 25kcal |
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| Sugar | 0.18g | 2.05g |
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| Fiber | 1.9g | 1.6g |
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| Calcium | 11mg | 160mg |
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| Iron | 3.21mg | 1.46mg |
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| Magnesium | 15mg | 47mg |
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| Phosphorus | 75mg | 52mg |
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| Potassium | 74mg | 369mg |
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| Sodium | 483mg | 27mg |
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| Zinc | 0.49mg | 0.47mg |
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| Copper | 0.101mg | 0.076mg |
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| Manganese | 0.476mg | 0.321mg |
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| Selenium | 23.3µg | 0.3µg |
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| Vitamin A | 0IU | 2373IU |
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| Vitamin A RAE | 0µg | 119µg |
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| Vitamin E | 0.08mg | 0.43mg |
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| Vitamin C | 0mg | 15mg |
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| Vitamin B1 | 0.541mg | 0.044mg |
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| Vitamin B2 | 0.341mg | 0.086mg |
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| Vitamin B3 | 4.073mg | 0.305mg |
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| Vitamin B5 | 0.302mg | 0.437mg |
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| Vitamin B6 | 0.03mg | 0.073mg |
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| Folate | 88µg | 97µg |
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| Vitamin K | 2.5µg | 108.6µg |
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| Tryptophan | 0.088mg |
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| Threonine | 0.194mg |
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| Isoleucine | 0.246mg |
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| Leucine | 0.49mg |
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| Lysine | 0.158mg |
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| Methionine | 0.126mg |
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| Phenylalanine | 0.359mg |
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| Valine | 0.286mg |
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| Histidine | 0.159mg |
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| Saturated Fat | 1.47g | 0.086g |
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| Monounsaturated Fat | 3.149g | 0.049g |
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| Polyunsaturated fat | 0.923g | 0.319g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
32%
52%
Minerals Daily Need Coverage Score
47%
28%
Comparison summary
Which food is lower in Sugar?
Filo is lower in Sugar (difference - 1.87g)
Which food is cheaper?
Filo is cheaper (difference - $0.4)
Which food is richer in minerals?
Filo is relatively richer in minerals
Which food contains less Sodium?
Arugula contains less Sodium (difference - 456mg)
Which food is lower in Saturated Fat?
Arugula is lower in Saturated Fat (difference - 1.384g)
Which food is lower in glycemic index?
Arugula is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
Arugula is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)