Filo vs. Blackberry — In-Depth Nutrition Comparison
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Significant differences between filo and blackberries
- Filo has more vitamin B1, selenium, iron, vitamin B2, vitamin B3, and folate; however, blackberries are richer in vitamin C, vitamin K, and fiber.
- Filo covers your daily vitamin B1 needs 43% more than blackberries.
- Blackberries have 483 times less sodium than filo. Filo has 483mg of sodium, while blackberries have 1mg.
- Filo has a higher glycemic index. The glycemic index of filo is 38, while the glycemic index of blackberries is 25.
Specific food types used in this comparison are Phyllo dough and Blackberries, raw.
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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 | +417.7% |
| Contains more PhosphorusPhosphorus | +240.9% |
| Contains more SeleniumSelenium | +5725% |
| Contains more MagnesiumMagnesium | +33.3% |
| Contains more CalciumCalcium | +163.6% |
| Contains more PotassiumPotassium | +118.9% |
| Contains more CopperCopper | +63.4% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +35.7% |
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.
| Contains more Vitamin B1Vitamin B1 | +2605% |
| Contains more Vitamin B2Vitamin B2 | +1211.5% |
| Contains more Vitamin B3Vitamin B3 | +530.5% |
| Contains more FolateFolate | +252% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1362.5% |
| Contains more Vitamin KVitamin K | +692% |
| Contains more CholineCholine | +23.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.541mg | 0.02mg | 43% |
| Selenium | 23.3µg | 0.4µg | 42% |
| Iron | 3.21mg | 0.62mg | 32% |
| Vitamin B2 | 0.341mg | 0.026mg | 24% |
| Vitamin C | 0mg | 21mg | 23% |
| Vitamin B3 | 4.073mg | 0.646mg | 21% |
| Sodium | 483mg | 1mg | 21% |
| Folate | 88µg | 25µg | 16% |
| Fiber | 1.9g | 5.3g | 14% |
| Vitamin K | 2.5µg | 19.8µg | 14% |
| Carbs | 52.6g | 9.61g | 14% |
| Calories | 299kcal | 43kcal | 13% |
| Protein | 7.1g | 1.39g | 11% |
| Fats | 6g | 0.49g | 8% |
| Phosphorus | 75mg | 22mg | 8% |
| Monounsaturated fat | 3.149g | 0.047g | 8% |
| Saturated fat | 1.47g | 0.014g | 7% |
| Copper | 0.101mg | 0.165mg | 7% |
| Manganese | 0.476mg | 0.646mg | 7% |
| Vitamin E | 0.08mg | 1.17mg | 7% |
| Polyunsaturated fat | 0.923g | 0.28g | 4% |
| Potassium | 74mg | 162mg | 3% |
| Fructose | 2.4g | 3% | |
| Calcium | 11mg | 29mg | 2% |
| Vitamin B5 | 0.302mg | 0.276mg | 1% |
| Vitamin A | 0µg | 11µg | 1% |
| Magnesium | 15mg | 20mg | 1% |
| Net carbs | 50.7g | 4.31g | N/A |
| Sugar | 0.18g | 4.88g | N/A |
| Zinc | 0.49mg | 0.53mg | 0% |
| Vitamin B6 | 0.03mg | 0.03mg | 0% |
| Choline | 6.9mg | 8.5mg | 0% |
| Tryptophan | 0.088mg | 0% | |
| Threonine | 0.194mg | 0% | |
| Isoleucine | 0.246mg | 0% | |
| Leucine | 0.49mg | 0% | |
| Lysine | 0.158mg | 0% | |
| Methionine | 0.126mg | 0% | |
| Phenylalanine | 0.359mg | 0% | |
| Valine | 0.286mg | 0% | |
| Histidine | 0.159mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.1 g
Fats:
6 g
Carbs:
52.6 g
Water:
32.6 g
Other:
1.7 g
Protein:
1.39 g
Fats:
0.49 g
Carbs:
9.61 g
Water:
88.15 g
Other:
0.36 g
| Contains more ProteinProtein | +410.8% |
| Contains more FatsFats | +1124.5% |
| Contains more CarbsCarbs | +447.3% |
| Contains more OtherOther | +372.2% |
| Contains more WaterWater | +170.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.47 g
Monounsaturated fat:
Mono. Fat
3.149 g
Polyunsaturated fat:
Poly. Fat
0.923 g
Saturated fat:
Sat. Fat
0.014 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.28 g
| Contains more Mono. FatMonounsaturated fat | +6600% |
| Contains more Poly. FatPolyunsaturated fat | +229.6% |
| Contains less Sat. FatSaturated fat | -99% |
