Filo vs. Béchamel sauce — In-Depth Nutrition Comparison
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Summary of differences between filo and béchamel sauce
- Filo has more vitamin B1, iron, selenium, vitamin B3, folate, manganese, vitamin B2, and copper; however, béchamel sauce is higher in vitamin B12 and calcium.
- Filo covers your daily need for vitamin B1, 40% more than béchamel sauce.
- Filo has 20 times more manganese than béchamel sauce. While filo has 0.476mg of manganese, béchamel sauce has only 0.024mg.
These are the specific foods used in this comparison Phyllo dough and Sauce, homemade, white, thin.
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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 | +1428.6% |
| Contains more CopperCopper | +676.9% |
| Contains more ZincZinc | +16.7% |
| Contains more ManganeseManganese | +1883.3% |
| Contains more SeleniumSelenium | +606.1% |
| Contains more CalciumCalcium | +1045.5% |
| Contains more PotassiumPotassium | +120.3% |
| Contains more PhosphorusPhosphorus | +34.7% |
| Contains less SodiumSodium | -32.1% |
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 | +883.6% |
| Contains more Vitamin B2Vitamin B2 | +85.3% |
| Contains more Vitamin B3Vitamin B3 | +1460.5% |
| Contains more Vitamin KVitamin K | +316.7% |
| Contains more FolateFolate | +877.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +112.5% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B5Vitamin B5 | +12.3% |
| Contains more Vitamin B6Vitamin B6 | +36.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +104.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.541mg | 0.055mg | 41% |
| Iron | 3.21mg | 0.21mg | 38% |
| Selenium | 23.3µg | 3.3µg | 36% |
| Vitamin B3 | 4.073mg | 0.261mg | 24% |
| Folate | 88µg | 9µg | 20% |
| Manganese | 0.476mg | 0.024mg | 20% |
| Carbs | 52.6g | 7.4g | 15% |
| Vitamin B12 | 0µg | 0.3µg | 13% |
| Vitamin B2 | 0.341mg | 0.184mg | 12% |
| Calcium | 11mg | 126mg | 12% |
| Copper | 0.101mg | 0.013mg | 10% |
| Calories | 299kcal | 105kcal | 10% |
| Vitamin A | 0µg | 73µg | 8% |
| Fiber | 1.9g | 0.1g | 7% |
| Sodium | 483mg | 328mg | 7% |
| Protein | 7.1g | 3.77g | 7% |
| Vitamin D | 0IU | 49IU | 6% |
| Vitamin D | 0µg | 1.2µg | 6% |
| Phosphorus | 75mg | 101mg | 4% |
| Polyunsaturated fat | 0.923g | 1.586g | 4% |
| Potassium | 74mg | 163mg | 3% |
| Saturated fat | 1.47g | 2.152g | 3% |
| Cholesterol | 0mg | 8mg | 3% |
| Vitamin K | 2.5µg | 0.6µg | 2% |
| Choline | 6.9mg | 14.1mg | 1% |
| Fats | 6g | 6.73g | 1% |
| Vitamin C | 0mg | 0.8mg | 1% |
| Vitamin B6 | 0.03mg | 0.041mg | 1% |
| Vitamin B5 | 0.302mg | 0.339mg | 1% |
| Vitamin E | 0.08mg | 0.17mg | 1% |
| Zinc | 0.49mg | 0.42mg | 1% |
| Monounsaturated fat | 3.149g | 2.67g | 1% |
| Net carbs | 50.7g | 7.3g | N/A |
| Magnesium | 15mg | 15mg | 0% |
| Sugar | 0.18g | 4.78g | N/A |
| Tryptophan | 0.088mg | 0.046mg | 0% |
| Threonine | 0.194mg | 0.147mg | 0% |
| Isoleucine | 0.246mg | 0.198mg | 0% |
| Leucine | 0.49mg | 0.32mg | 0% |
| Lysine | 0.158mg | 0.259mg | 0% |
| Methionine | 0.126mg | 0.082mg | 0% |
| Phenylalanine | 0.359mg | 0.157mg | 0% |
| Valine | 0.286mg | 0.219mg | 0% |
| Histidine | 0.159mg | 0.089mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.1 g
Fats:
6 g
Carbs:
52.6 g
Water:
32.6 g
Other:
1.7 g
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
| Contains more ProteinProtein | +88.3% |
| Contains more CarbsCarbs | +610.8% |
| Contains more OtherOther | +18.1% |
| Contains more FatsFats | +12.2% |
| Contains more WaterWater | +147.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.47 g
Monounsaturated fat:
Mono. Fat
3.149 g
Polyunsaturated fat:
Poly. Fat
0.923 g
Saturated fat:
Sat. Fat
2.152 g
Monounsaturated fat:
Mono. Fat
2.67 g
Polyunsaturated fat:
Poly. Fat
1.586 g
| Contains less Sat. FatSaturated fat | -31.7% |
| Contains more Mono. FatMonounsaturated fat | +17.9% |
| Contains more Poly. FatPolyunsaturated fat | +71.8% |
