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  6. Filo vs. Brussels sprouts

Filo vs. Brussels sprouts — In-Depth Nutrition Comparison

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What are the main differences between filo and Brussels sprouts?

  • Filo is richer in selenium, vitamin B1, iron, vitamin B3, and vitamin B2, while Brussels sprouts are higher in vitamin K, vitamin C, vitamin A, and vitamin B6.
  • Brussels sprouts' daily need coverage for vitamin K is 145% higher.
  • Brussels sprouts have 19 times less sodium than filo. Filo has 483mg of sodium, while Brussels sprouts have 25mg.

We used Phyllo dough and Brussels sprouts, raw types in this comparison.

Infographic

Filo vs Brussels sprouts 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
5
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 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Contains more IronIron +129.3%
Contains more CopperCopper +44.3%
Contains more ZincZinc +16.7%
Contains more ManganeseManganese +41.2%
Contains more SeleniumSelenium +1356.3%
Contains more MagnesiumMagnesium +53.3%
Contains more CalciumCalcium +281.8%
Contains more PotassiumPotassium +425.7%
Contains less SodiumSodium -94.8%
~equal in Phosphorus ~69mg

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
4
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 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Contains more Vitamin B1Vitamin B1 +289.2%
Contains more Vitamin B2Vitamin B2 +278.9%
Contains more Vitamin B3Vitamin B3 +446.7%
Contains more FolateFolate +44.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1000%
Contains more Vitamin B6Vitamin B6 +630%
Contains more Vitamin KVitamin K +6980%
Contains more CholineCholine +176.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.309mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Filo Brussels sprouts DV% diff.
Polyunsaturated fat 0.923g 153g 1014%
Vitamin K 2.5µg 177µg 145%
Vitamin C 0mg 85mg 94%
Selenium 23.3µg 1.6µg 39%
Vitamin B1 0.541mg 0.139mg 34%
Iron 3.21mg 1.4mg 23%
Vitamin B3 4.073mg 0.745mg 21%
Sodium 483mg 25mg 20%
Vitamin B2 0.341mg 0.09mg 19%
Carbs 52.6g 8.95g 15%
Vitamin B6 0.03mg 0.219mg 15%
Calories 299kcal 43kcal 13%
Fats 6g 0.3g 9%
Potassium 74mg 389mg 9%
Fiber 1.9g 3.8g 8%
Monounsaturated fat 3.149g 0.023g 8%
Folate 88µg 61µg 7%
Protein 7.1g 3.38g 7%
Saturated fat 1.47g 0.062g 6%
Manganese 0.476mg 0.337mg 6%
Vitamin E 0.08mg 0.88mg 5%
Vitamin A 0µg 38µg 4%
Copper 0.101mg 0.07mg 3%
Calcium 11mg 42mg 3%
Magnesium 15mg 23mg 2%
Choline 6.9mg 19.1mg 2%
Fructose 0.93g 1%
Zinc 0.49mg 0.42mg 1%
Phosphorus 75mg 69mg 1%
Net carbs 50.7g 5.15g N/A
Sugar 0.18g 2.2g N/A
Vitamin B5 0.302mg 0.309mg 0%
Tryptophan 0.088mg 0.037mg 0%
Threonine 0.194mg 0.12mg 0%
Isoleucine 0.246mg 0.132mg 0%
Leucine 0.49mg 0.152mg 0%
Lysine 0.158mg 0.154mg 0%
Methionine 0.126mg 0.032mg 0%
Phenylalanine 0.359mg 0.098mg 0%
Valine 0.286mg 0.155mg 0%
Histidine 0.159mg 0.076mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
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
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more ProteinProtein +110.1%
Contains more FatsFats +1900%
Contains more CarbsCarbs +487.7%
Contains more OtherOther +24.1%
Contains more WaterWater +163.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
Filo
1
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Contains more Mono. FatMonounsaturated fat +13591.3%
Contains less Sat. FatSaturated fat -95.8%
Contains more Poly. FatPolyunsaturated fat +16476.4%

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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. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.