Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Baked Products
  4. Filo
  5. Compare
  6. Filo vs. Beefsteak raw

Filo vs. Beefsteak raw — In-Depth Nutrition Comparison

Compare

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
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
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

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
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
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%

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.