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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
15%
Minerals Daily Need Coverage Score
47%
19%
Comparison summary
Which food is lower in Cholesterol?
Filo is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Filo is lower in Sugar (difference - 4.6g)
Which food is lower in Saturated fat?
Filo is lower in Saturated fat (difference - 0.682g)
Which food is richer in minerals?
Filo is relatively richer in minerals
Which food contains less Sodium?
Béchamel sauce contains less Sodium (difference - 155mg)
Which food is lower in glycemic index?
Béchamel sauce is lower in glycemic index (difference - 38)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.