Filo vs. Buckwheat — In-Depth Nutrition Comparison
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How are filo and buckwheat different?
- Filo is richer in vitamin B1, selenium, iron, vitamin B2, vitamin B3, and folate, while buckwheat is higher in magnesium.
- Filo covers your daily need for vitamin B1, 42% more than buckwheat.
- Filo contains 121 times more sodium than buckwheat. Filo contains 483mg of sodium, while buckwheat contains 4mg.
- Buckwheat has a higher glycemic index (51) than filo (38).
Phyllo dough and Buckwheat groats, roasted, cooked types were used in this article.
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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 CalciumCalcium | +57.1% |
| Contains more IronIron | +301.3% |
| Contains more ManganeseManganese | +18.1% |
| Contains more SeleniumSelenium | +959.1% |
| Contains more MagnesiumMagnesium | +240% |
| Contains more PotassiumPotassium | +18.9% |
| Contains more CopperCopper | +44.6% |
| Contains more ZincZinc | +24.5% |
| Contains less SodiumSodium | -99.2% |
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 | +1252.5% |
| Contains more Vitamin B2Vitamin B2 | +774.4% |
| Contains more Vitamin B3Vitamin B3 | +333.3% |
| Contains more Vitamin KVitamin K | +31.6% |
| Contains more FolateFolate | +528.6% |
| Contains more Vitamin EVitamin E | +12.5% |
| Contains more Vitamin B5Vitamin B5 | +18.9% |
| Contains more Vitamin B6Vitamin B6 | +156.7% |
| Contains more CholineCholine | +191.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.541mg | 0.04mg | 42% |
| Selenium | 23.3µg | 2.2µg | 38% |
| Iron | 3.21mg | 0.8mg | 30% |
| Vitamin B2 | 0.341mg | 0.039mg | 23% |
| Sodium | 483mg | 4mg | 21% |
| Vitamin B3 | 4.073mg | 0.94mg | 20% |
| Folate | 88µg | 14µg | 19% |
| Carbs | 52.6g | 19.94g | 11% |
| Calories | 299kcal | 92kcal | 10% |
| Magnesium | 15mg | 51mg | 9% |
| Fats | 6g | 0.62g | 8% |
| Protein | 7.1g | 3.38g | 7% |
| Monounsaturated fat | 3.149g | 0.188g | 7% |
| Saturated fat | 1.47g | 0.134g | 6% |
| Copper | 0.101mg | 0.146mg | 5% |
| Polyunsaturated fat | 0.923g | 0.188g | 5% |
| Vitamin B6 | 0.03mg | 0.077mg | 4% |
| Manganese | 0.476mg | 0.403mg | 3% |
| Fiber | 1.9g | 2.7g | 3% |
| Choline | 6.9mg | 20.1mg | 2% |
| Zinc | 0.49mg | 0.61mg | 1% |
| Phosphorus | 75mg | 70mg | 1% |
| Vitamin B5 | 0.302mg | 0.359mg | 1% |
| Vitamin K | 2.5µg | 1.9µg | 1% |
| Net carbs | 50.7g | 17.24g | N/A |
| Calcium | 11mg | 7mg | 0% |
| Potassium | 74mg | 88mg | 0% |
| Sugar | 0.18g | 0.9g | N/A |
| Vitamin E | 0.08mg | 0.09mg | 0% |
| Tryptophan | 0.088mg | 0.049mg | 0% |
| Threonine | 0.194mg | 0.129mg | 0% |
| Isoleucine | 0.246mg | 0.127mg | 0% |
| Leucine | 0.49mg | 0.212mg | 0% |
| Lysine | 0.158mg | 0.172mg | 0% |
| Methionine | 0.126mg | 0.044mg | 0% |
| Phenylalanine | 0.359mg | 0.133mg | 0% |
| Valine | 0.286mg | 0.173mg | 0% |
| Histidine | 0.159mg | 0.079mg | 0% |
| Fructose | 0.1g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +110.1% |
| Contains more FatsFats | +867.7% |
| Contains more CarbsCarbs | +163.8% |
| Contains more OtherOther | +295.3% |
| Contains more WaterWater | +132% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1575% |
| Contains more Poly. FatPolyunsaturated fat | +391% |
| Contains less Sat. FatSaturated fat | -90.9% |
