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Filo vs. Bamboo shoots — In-Depth Nutrition Comparison

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The main differences between filo and bamboo shoots

  • Filo is richer in selenium, iron, vitamin B1, vitamin B3, vitamin B2, and folate, yet bamboo shoots are richer in vitamin B6, potassium, and copper.
  • Daily need coverage for selenium for filo is 41% higher.
  • Filo contains 121 times more sodium than bamboo shoots. Filo contains 483mg of sodium, while bamboo shoots contain 4mg.

Food types used in this article are Phyllo dough and Bamboo shoots, raw.

Infographic

Filo vs Bamboo shoots infographic
Infographic link

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.
Filo
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 6.5% 120% 34% 13% 32% 63% 62% 127%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 3.9% 47% 19% 63% 30% 25% 0.52% 34% 4.4%
Contains more MagnesiumMagnesium +400%
Contains more IronIron +542%
Contains more PhosphorusPhosphorus +27.1%
Contains more ManganeseManganese +81.7%
Contains more SeleniumSelenium +2812.5%
Contains more CalciumCalcium +18.2%
Contains more PotassiumPotassium +620.3%
Contains more CopperCopper +88.1%
Contains more ZincZinc +124.5%
Contains less SodiumSodium -99.2%

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.
Filo
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.6% 0% 135% 79% 76% 18% 6.9% 0% 6.3% 66% 3.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 0.33% 20% 0% 38% 16% 11% 9.7% 55% 0% 0% 5.3% 0%
Contains more Vitamin B1Vitamin B1 +260.7%
Contains more Vitamin B2Vitamin B2 +387.1%
Contains more Vitamin B3Vitamin B3 +578.8%
Contains more Vitamin B5Vitamin B5 +87.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1157.1%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1150%
Contains more Vitamin B6Vitamin B6 +700%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
4
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
3% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
Contains more ProteinProtein +173.1%
Contains more FatsFats +1900%
Contains more CarbsCarbs +911.5%
Contains more OtherOther +88.9%
Contains more WaterWater +179.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
2
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
33% 3% 64%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.134 g
Contains more Mono. FatMonounsaturated fat +44885.7%
Contains more Poly. FatPolyunsaturated fat +588.8%
Contains less Sat. FatSaturated fat -95.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Filo Bamboo shoots
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Filo Bamboo shoots DV% diff.
Selenium 23.3µg 0.8µg 41%
Iron 3.21mg 0.5mg 34%
Vitamin B1 0.541mg 0.15mg 33%
Vitamin B3 4.073mg 0.6mg 22%
Vitamin B2 0.341mg 0.07mg 21%
Sodium 483mg 4mg 21%
Folate 88µg 7µg 20%
Vitamin B6 0.03mg 0.24mg 16%
Carbs 52.6g 5.2g 16%
Calories 299kcal 27kcal 14%
Potassium 74mg 533mg 14%
Copper 0.101mg 0.19mg 10%
Fats 6g 0.3g 9%
Manganese 0.476mg 0.262mg 9%
Protein 7.1g 2.6g 9%
Monounsaturated fat 3.149g 0.007g 8%
Saturated fat 1.47g 0.069g 6%
Zinc 0.49mg 1.1mg 6%
Vitamin E 0.08mg 1mg 6%
Polyunsaturated fat 0.923g 0.134g 5%
Vitamin C 0mg 4mg 4%
Vitamin B5 0.302mg 0.161mg 3%
Magnesium 15mg 3mg 3%
Vitamin K 2.5µg 0µg 2%
Phosphorus 75mg 59mg 2%
Fiber 1.9g 2.2g 1%
Choline 6.9mg 0mg 1%
Net carbs 50.7g 3g N/A
Calcium 11mg 13mg 0%
Sugar 0.18g 3g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.088mg 0.027mg 0%
Threonine 0.194mg 0.086mg 0%
Isoleucine 0.246mg 0.088mg 0%
Leucine 0.49mg 0.14mg 0%
Lysine 0.158mg 0.134mg 0%
Methionine 0.126mg 0.03mg 0%
Phenylalanine 0.359mg 0.09mg 0%
Valine 0.286mg 0.106mg 0%
Histidine 0.159mg 0.042mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Bamboo shoots
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
30%
Filo
13%
Bamboo shoots
Minerals Daily Need Coverage Score
47%
Filo
23%
Bamboo shoots

Comparison summary

Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 2.82g)
Which food contains less Sodium?
Bamboo shoots
Bamboo shoots contains less Sodium (difference - 479mg)
Which food is lower in Saturated fat?
Bamboo shoots
Bamboo shoots is lower in Saturated fat (difference - 1.401g)
Which food is lower in glycemic index?
Bamboo shoots
Bamboo shoots is lower in glycemic index (difference - 6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/nutrients
  2. Bamboo shoots - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169210/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.