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  6. Filo vs. Bulgur dry

Filo vs. Bulgur dry — In-Depth Nutrition Comparison

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Significant differences between filo and bulgur dry

  • Filo has more selenium, vitamin B1, and vitamin B2; however, bulgur dry is richer in manganese, fiber, magnesium, phosphorus, copper, and vitamin B6.
  • Bulgur dry covers your daily manganese needs 112% more than filo.
  • Bulgur dry has 28 times less sodium than filo. Filo has 483mg of sodium, while bulgur dry has 17mg.

Specific food types used in this comparison are Phyllo dough and Bulgur, dry.

Infographic

Filo vs Bulgur dry 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
2
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 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
Contains more IronIron +30.5%
Contains more SeleniumSelenium +913%
Contains more MagnesiumMagnesium +993.3%
Contains more CalciumCalcium +218.2%
Contains more PotassiumPotassium +454.1%
Contains more CopperCopper +231.7%
Contains more ZincZinc +293.9%
Contains more PhosphorusPhosphorus +300%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +540.3%

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
5
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 0% 0% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin B1Vitamin B1 +133.2%
Contains more Vitamin B2Vitamin B2 +196.5%
Contains more Vitamin KVitamin K +31.6%
Contains more FolateFolate +225.9%
Contains more Vitamin B3Vitamin B3 +25.6%
Contains more Vitamin B5Vitamin B5 +246%
Contains more Vitamin B6Vitamin B6 +1040%
Contains more CholineCholine +307.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Filo Bulgur dry DV% diff.
Manganese 0.476mg 3.048mg 112%
Fiber 1.9g 12.5g 42%
Selenium 23.3µg 2.3µg 38%
Magnesium 15mg 164mg 35%
Phosphorus 75mg 300mg 32%
Copper 0.101mg 0.335mg 26%
Vitamin B1 0.541mg 0.232mg 26%
Vitamin B6 0.03mg 0.342mg 24%
Sodium 483mg 17mg 20%
Vitamin B2 0.341mg 0.115mg 17%
Folate 88µg 27µg 15%
Vitamin B5 0.302mg 1.045mg 15%
Zinc 0.49mg 1.93mg 13%
Potassium 74mg 410mg 10%
Protein 7.1g 12.29g 10%
Iron 3.21mg 2.46mg 9%
Carbs 52.6g 75.87g 8%
Monounsaturated fat 3.149g 0.173g 7%
Fats 6g 1.33g 7%
Vitamin B3 4.073mg 5.114mg 7%
Saturated fat 1.47g 0.232g 6%
Choline 6.9mg 28.1mg 4%
Polyunsaturated fat 0.923g 0.541g 3%
Calories 299kcal 342kcal 2%
Calcium 11mg 35mg 2%
Vitamin K 2.5µg 1.9µg 1%
Net carbs 50.7g 63.37g N/A
Sugar 0.18g 0.41g N/A
Vitamin E 0.08mg 0.06mg 0%
Tryptophan 0.088mg 0.19mg 0%
Threonine 0.194mg 0.354mg 0%
Isoleucine 0.246mg 0.455mg 0%
Leucine 0.49mg 0.83mg 0%
Lysine 0.158mg 0.339mg 0%
Methionine 0.126mg 0.19mg 0%
Phenylalanine 0.359mg 0.58mg 0%
Valine 0.286mg 0.554mg 0%
Histidine 0.159mg 0.285mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
Filo
3
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more FatsFats +351.1%
Contains more WaterWater +262.2%
Contains more OtherOther +12.6%
Contains more ProteinProtein +73.1%
Contains more CarbsCarbs +44.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
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
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
Contains more Mono. FatMonounsaturated fat +1720.2%
Contains more Poly. FatPolyunsaturated fat +70.6%
Contains less Sat. FatSaturated fat -84.2%

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. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/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.