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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.

Infographic

Filo vs Rapini infographic
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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.
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%
Rapini
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
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%
~equal in Phosphorus ~73mg

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
3
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%
Rapini
6
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 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.322mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~83µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Rapini
1
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
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
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
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated fat +12011.5%
Contains more Poly. FatPolyunsaturated fat +610%
Contains less Sat. FatSaturated fat -96.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Filo Rapini 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%

Which food is preferable for your diet?

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

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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
71%
Rapini
Minerals Daily Need Coverage Score
47%
Filo
27%
Rapini

Comparison summary

Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 450mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 1.42g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 6)
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 0.2g)
Which food is cheaper?
Filo
Filo is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.