Filo vs. Avocado — In-Depth Nutrition Comparison
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A recap on differences between filo and avocadoes
- Filo is higher in selenium, vitamin B1, iron, vitamin B2, and vitamin B3, yet avocadoes are higher in vitamin B5, fiber, vitamin B6, and vitamin K.
- Filo covers your daily selenium needs 42% more than avocadoes.
- Filo contains 69 times more sodium than avocadoes. While filo contains 483mg of sodium, avocadoes contain only 7mg.
Food varieties used in this article are Phyllo dough and Avocados, raw, all commercial varieties.
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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 | +483.6% |
| Contains more PhosphorusPhosphorus | +44.2% |
| Contains more ManganeseManganese | +235.2% |
| Contains more SeleniumSelenium | +5725% |
| Contains more MagnesiumMagnesium | +93.3% |
| Contains more PotassiumPotassium | +555.4% |
| Contains more CopperCopper | +88.1% |
| Contains more ZincZinc | +30.6% |
| Contains less SodiumSodium | -98.6% |
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 B1Vitamin B1 | +707.5% |
| Contains more Vitamin B2Vitamin B2 | +162.3% |
| Contains more Vitamin B3Vitamin B3 | +134.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2487.5% |
| Contains more Vitamin B5Vitamin B5 | +359.9% |
| Contains more Vitamin B6Vitamin B6 | +756.7% |
| Contains more Vitamin KVitamin K | +740% |
| Contains more CholineCholine | +105.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 23.3µg | 0.4µg | 42% |
| Vitamin B1 | 0.541mg | 0.067mg | 40% |
| Iron | 3.21mg | 0.55mg | 33% |
| Vitamin B5 | 0.302mg | 1.389mg | 22% |
| Sodium | 483mg | 7mg | 21% |
| Fiber | 1.9g | 6.7g | 19% |
| Monounsaturated fat | 3.149g | 9.799g | 17% |
| Vitamin B6 | 0.03mg | 0.257mg | 17% |
| Vitamin B2 | 0.341mg | 0.13mg | 16% |
| Manganese | 0.476mg | 0.142mg | 15% |
| Vitamin K | 2.5µg | 21µg | 15% |
| Vitamin B3 | 4.073mg | 1.738mg | 15% |
| Carbs | 52.6g | 8.53g | 15% |
| Fats | 6g | 14.66g | 13% |
| Vitamin E | 0.08mg | 2.07mg | 13% |
| Potassium | 74mg | 485mg | 12% |
| Vitamin C | 0mg | 10mg | 11% |
| Copper | 0.101mg | 0.19mg | 10% |
| Protein | 7.1g | 2g | 10% |
| Calories | 299kcal | 160kcal | 7% |
| Polyunsaturated fat | 0.923g | 1.816g | 6% |
| Magnesium | 15mg | 29mg | 3% |
| Phosphorus | 75mg | 52mg | 3% |
| Saturated fat | 1.47g | 2.126g | 3% |
| Folate | 88µg | 81µg | 2% |
| Vitamin A | 0µg | 7µg | 1% |
| Zinc | 0.49mg | 0.64mg | 1% |
| Choline | 6.9mg | 14.2mg | 1% |
| Net carbs | 50.7g | 1.83g | N/A |
| Calcium | 11mg | 12mg | 0% |
| Sugar | 0.18g | 0.66g | N/A |
| Starch | 0.11g | 0% | |
| Tryptophan | 0.088mg | 0.025mg | 0% |
| Threonine | 0.194mg | 0.073mg | 0% |
| Isoleucine | 0.246mg | 0.084mg | 0% |
| Leucine | 0.49mg | 0.143mg | 0% |
| Lysine | 0.158mg | 0.132mg | 0% |
| Methionine | 0.126mg | 0.038mg | 0% |
| Phenylalanine | 0.359mg | 0.097mg | 0% |
| Valine | 0.286mg | 0.107mg | 0% |
| Histidine | 0.159mg | 0.049mg | 0% |
| Fructose | 0.12g | 0% | |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +255% |
| Contains more CarbsCarbs | +516.6% |
| Contains more FatsFats | +144.3% |
| Contains more WaterWater | +124.6% |
~equal in
Other
~1.58g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -30.9% |
| Contains more Mono. FatMonounsaturated fat | +211.2% |
| Contains more Poly. FatPolyunsaturated fat | +96.7% |
