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Filo vs. Beefsteak raw — In-Depth Nutrition Comparison

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Important differences between filo and beefsteak raw

  • Filo has more vitamin B1, folate, iron, and vitamin B2; however, beefsteak raw has more vitamin B12, zinc, vitamin B6, and phosphorus.
  • Beefsteak raw's daily need coverage for vitamin B12 is 112% more.
  • Filo has 29 times more folate than beefsteak raw. Filo has 88µg of folate, while beefsteak raw has 3µg.
  • Beefsteak raw is lower in sodium.
  • Filo has a higher glycemic index than beefsteak raw.

The food varieties used in the comparison are Phyllo dough and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Filo vs Beefsteak raw 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
4
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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more CalciumCalcium +120%
Contains more IronIron +60.5%
Contains more CopperCopper +27.8%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +66.7%
Contains more PotassiumPotassium +406.8%
Contains more ZincZinc +981.6%
Contains more PhosphorusPhosphorus +193.3%
Contains less SodiumSodium -88.6%
Contains more SeleniumSelenium +19.7%

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 0% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +621.3%
Contains more Vitamin B2Vitamin B2 +87.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +66.7%
Contains more FolateFolate +2833.3%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +23.9%
Contains more Vitamin B6Vitamin B6 +1710%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
3
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more FatsFats +11.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +415.2%
Contains more ProteinProtein +201.1%
Contains more WaterWater +123.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
3
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains less Sat. FatSaturated fat -21.6%
Contains more Mono. FatMonounsaturated fat +33.8%
Contains more Poly. FatPolyunsaturated fat +388.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Filo Beefsteak raw DV% diff.
Vitamin B12 0µg 2.69µg 112%
Zinc 0.49mg 5.3mg 44%
Vitamin B6 0.03mg 0.543mg 39%
Vitamin B1 0.541mg 0.075mg 39%
Protein 7.1g 21.38g 29%
Cholesterol 0mg 67mg 22%
Phosphorus 75mg 220mg 21%
Folate 88µg 3µg 21%
Manganese 0.476mg 21%
Sodium 483mg 55mg 19%
Carbs 52.6g 0g 18%
Iron 3.21mg 2mg 15%
Vitamin B2 0.341mg 0.182mg 12%
Potassium 74mg 375mg 9%
Selenium 23.3µg 27.9µg 8%
Calories 299kcal 134kcal 8%
Fiber 1.9g 0g 8%
Vitamin B3 4.073mg 5.048mg 6%
Vitamin B5 0.302mg 6%
Polyunsaturated fat 0.923g 0.189g 5%
Copper 0.101mg 0.079mg 2%
Monounsaturated fat 3.149g 2.354g 2%
Saturated fat 1.47g 1.875g 2%
Magnesium 15mg 25mg 2%
Vitamin K 2.5µg 1.5µg 1%
Fats 6g 5.36g 1%
Choline 6.9mg 1%
Vitamin D 0µg 0.1µg 1%
Calcium 11mg 5mg 1%
Vitamin E 0.08mg 1%
Net carbs 50.7g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 0.18g 0g N/A
Vitamin A 0µg 2µg 0%
Trans fat 0.253g N/A
Tryptophan 0.088mg 0.262mg 0%
Threonine 0.194mg 1.099mg 0%
Isoleucine 0.246mg 1.09mg 0%
Leucine 0.49mg 2.011mg 0%
Lysine 0.158mg 2.247mg 0%
Methionine 0.126mg 0.621mg 0%
Phenylalanine 0.359mg 0.931mg 0%
Valine 0.286mg 1.152mg 0%
Histidine 0.159mg 0.868mg 0%
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Beefsteak raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
48%
Beefsteak raw
Minerals Daily Need Coverage Score
47%
Filo
55%
Beefsteak raw

Comparison summary

Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 67mg)
Which food is lower in Saturated fat?
Filo
Filo is lower in Saturated fat (difference - 0.405g)
Which food is cheaper?
Filo
Filo is cheaper (difference - $2.4)
Which food is lower in Sugar?
Beefsteak raw
Beefsteak raw is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Beefsteak raw
Beefsteak raw contains less Sodium (difference - 428mg)
Which food is lower in glycemic index?
Beefsteak raw
Beefsteak raw is lower in glycemic index (difference - 38)
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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.