Filo vs. Rapini — In-Depth Nutrition Comparison
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The main differences between filo and rapini
- Filo is richer in selenium, vitamin B1, vitamin B3, vitamin B2, and iron, yet rapini is richer in vitamin K, vitamin A, vitamin C, and vitamin B6.
- Daily need coverage for vitamin K for rapini is 185% higher.
- Filo contains 23 times more selenium than rapini. Filo contains 23.3µg of selenium, while rapini contains 1µg.
- Rapini contains less sodium.
Food types used in this article are Phyllo dough and Broccoli raab, 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 | +50% |
| Contains more CopperCopper | +140.5% |
| Contains more ManganeseManganese | +20.5% |
| Contains more SeleniumSelenium | +2230% |
| Contains more MagnesiumMagnesium | +46.7% |
| Contains more CalciumCalcium | +881.8% |
| Contains more PotassiumPotassium | +164.9% |
| Contains more ZincZinc | +57.1% |
| Contains less SodiumSodium | -93.2% |
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.
| Contains more Vitamin B1Vitamin B1 | +234% |
| Contains more Vitamin B2Vitamin B2 | +164.3% |
| Contains more Vitamin B3Vitamin B3 | +233.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1925% |
| Contains more Vitamin B6Vitamin B6 | +470% |
| Contains more Vitamin KVitamin K | +8860% |
| Contains more CholineCholine | +165.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 2.5µg | 224µg | 185% |
| Selenium | 23.3µg | 1µg | 41% |
| Vitamin B1 | 0.541mg | 0.162mg | 32% |
| Vitamin C | 0mg | 20.2mg | 22% |
| Sodium | 483mg | 33mg | 20% |
| Vitamin B3 | 4.073mg | 1.221mg | 18% |
| Carbs | 52.6g | 2.85g | 17% |
| Vitamin B2 | 0.341mg | 0.129mg | 16% |
| Vitamin A | 0µg | 131µg | 15% |
| Calories | 299kcal | 22kcal | 14% |
| Iron | 3.21mg | 2.14mg | 13% |
| Vitamin B6 | 0.03mg | 0.171mg | 11% |
| Calcium | 11mg | 108mg | 10% |
| Vitamin E | 0.08mg | 1.62mg | 10% |
| Monounsaturated fat | 3.149g | 0.026g | 8% |
| Protein | 7.1g | 3.17g | 8% |
| Fats | 6g | 0.49g | 8% |
| Copper | 0.101mg | 0.042mg | 7% |
| Saturated fat | 1.47g | 0.05g | 6% |
| Polyunsaturated fat | 0.923g | 0.13g | 5% |
| Potassium | 74mg | 196mg | 4% |
| Manganese | 0.476mg | 0.395mg | 4% |
| Zinc | 0.49mg | 0.77mg | 3% |
| Fiber | 1.9g | 2.7g | 3% |
| Magnesium | 15mg | 22mg | 2% |
| Choline | 6.9mg | 18.3mg | 2% |
| Folate | 88µg | 83µg | 1% |
| Net carbs | 50.7g | 0.15g | N/A |
| Sugar | 0.18g | 0.38g | N/A |
| Phosphorus | 75mg | 73mg | 0% |
| Vitamin B5 | 0.302mg | 0.322mg | 0% |
| Tryptophan | 0.088mg | 0.043mg | 0% |
| Threonine | 0.194mg | 0.106mg | 0% |
| Isoleucine | 0.246mg | 0.104mg | 0% |
| Leucine | 0.49mg | 0.17mg | 0% |
| Lysine | 0.158mg | 0.198mg | 0% |
| Methionine | 0.126mg | 0.048mg | 0% |
| Phenylalanine | 0.359mg | 0.128mg | 0% |
| Valine | 0.286mg | 0.153mg | 0% |
| Histidine | 0.159mg | 0.066mg | 0% |
| Fructose | 0.17g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +124% |
| Contains more FatsFats | +1124.5% |
| Contains more CarbsCarbs | +1745.6% |
| Contains more OtherOther | +80.9% |
| Contains more WaterWater | +183.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +12011.5% |
| Contains more Poly. FatPolyunsaturated fat | +610% |
| Contains less Sat. FatSaturated fat | -96.6% |
