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 A, vitamin C, and calcium.
- 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.
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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 IronIron | +119.9% |
| Contains more CopperCopper | +32.9% |
| Contains more PhosphorusPhosphorus | +44.2% |
| Contains more ManganeseManganese | +48.3% |
| Contains more SeleniumSelenium | +7666.7% |
| Contains more MagnesiumMagnesium | +213.3% |
| Contains more CalciumCalcium | +1354.5% |
| Contains more PotassiumPotassium | +398.6% |
| Contains less SodiumSodium | -94.4% |
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 | +1129.5% |
| Contains more Vitamin B2Vitamin B2 | +296.5% |
| Contains more Vitamin B3Vitamin B3 | +1235.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +437.5% |
| Contains more Vitamin B5Vitamin B5 | +44.7% |
| Contains more Vitamin B6Vitamin B6 | +143.3% |
| Contains more Vitamin KVitamin K | +4244% |
| Contains more FolateFolate | +10.2% |
| Contains more CholineCholine | +121.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 2.5µg | 108.6µg | 88% |
| Selenium | 23.3µg | 0.3µg | 42% |
| Vitamin B1 | 0.541mg | 0.044mg | 41% |
| Vitamin B3 | 4.073mg | 0.305mg | 24% |
| Iron | 3.21mg | 1.46mg | 22% |
| Sodium | 483mg | 27mg | 20% |
| Vitamin B2 | 0.341mg | 0.086mg | 20% |
| Vitamin C | 0mg | 15mg | 17% |
| Carbs | 52.6g | 3.65g | 16% |
| Calcium | 11mg | 160mg | 15% |
| Calories | 299kcal | 25kcal | 14% |
| Vitamin A | 0µg | 119µg | 13% |
| Potassium | 74mg | 369mg | 9% |
| Protein | 7.1g | 2.58g | 9% |
| Fats | 6g | 0.66g | 8% |
| Monounsaturated fat | 3.149g | 0.049g | 8% |
| Magnesium | 15mg | 47mg | 8% |
| Manganese | 0.476mg | 0.321mg | 7% |
| Saturated fat | 1.47g | 0.086g | 6% |
| Polyunsaturated fat | 0.923g | 0.319g | 4% |
| Phosphorus | 75mg | 52mg | 3% |
| Vitamin B5 | 0.302mg | 0.437mg | 3% |
| Vitamin B6 | 0.03mg | 0.073mg | 3% |
| Copper | 0.101mg | 0.076mg | 3% |
| Choline | 6.9mg | 15.3mg | 2% |
| Vitamin E | 0.08mg | 0.43mg | 2% |
| Folate | 88µg | 97µg | 2% |
| Fiber | 1.9g | 1.6g | 1% |
| Net carbs | 50.7g | 2.05g | N/A |
| Sugar | 0.18g | 2.05g | N/A |
| Zinc | 0.49mg | 0.47mg | 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 | +175.2% |
| Contains more FatsFats | +809.1% |
| Contains more CarbsCarbs | +1341.1% |
| Contains more OtherOther | +21.4% |
| Contains more WaterWater | +181.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +6326.5% |
| Contains more Poly. FatPolyunsaturated fat | +189.3% |
| Contains less Sat. FatSaturated fat | -94.1% |
