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  6. Filo vs. Bamboo shoots

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
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
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

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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
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
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%

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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.