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Filo vs. Chinese cabbage — In-Depth Nutrition Comparison

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The main differences between filo and Chinese cabbage

  • Filo is richer in vitamin B1, selenium, iron, vitamin B3, vitamin B2, and manganese, yet Chinese cabbage is richer in vitamin A, vitamin C, and vitamin K.
  • Daily need coverage for vitamin A for Chinese cabbage is 89% higher.
  • Filo contains 47 times more selenium than Chinese cabbage. Filo contains 23.3µg of selenium, while Chinese cabbage contains 0.5µg.
  • Chinese cabbage contains less sodium.

Food types used in this article are Phyllo dough and Cabbage, chinese (pak-choi), raw.

Infographic

Filo vs Chinese cabbage 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
6
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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more IronIron +301.3%
Contains more CopperCopper +381%
Contains more ZincZinc +157.9%
Contains more PhosphorusPhosphorus +102.7%
Contains more ManganeseManganese +199.4%
Contains more SeleniumSelenium +4560%
Contains more MagnesiumMagnesium +26.7%
Contains more CalciumCalcium +854.5%
Contains more PotassiumPotassium +240.5%
Contains less SodiumSodium -86.5%

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
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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin B1Vitamin B1 +1252.5%
Contains more Vitamin B2Vitamin B2 +387.1%
Contains more Vitamin B3Vitamin B3 +714.6%
Contains more Vitamin B5Vitamin B5 +243.2%
Contains more FolateFolate +33.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +12.5%
Contains more Vitamin B6Vitamin B6 +546.7%
Contains more Vitamin KVitamin K +1720%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~6.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +373.3%
Contains more FatsFats +2900%
Contains more CarbsCarbs +2312.8%
Contains more OtherOther +112.5%
Contains more WaterWater +192.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +20893.3%
Contains more Poly. FatPolyunsaturated fat +861.5%
Contains less Sat. FatSaturated fat -98.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Filo Chinese cabbage
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Filo Chinese cabbage DV% diff.
Vitamin C 0mg 45mg 50%
Vitamin B1 0.541mg 0.04mg 42%
Selenium 23.3µg 0.5µg 41%
Vitamin K 2.5µg 45.5µg 36%
Iron 3.21mg 0.8mg 30%
Vitamin A 0µg 223µg 25%
Vitamin B3 4.073mg 0.5mg 22%
Vitamin B2 0.341mg 0.07mg 21%
Sodium 483mg 65mg 18%
Carbs 52.6g 2.18g 17%
Manganese 0.476mg 0.159mg 14%
Calories 299kcal 13kcal 14%
Vitamin B6 0.03mg 0.194mg 13%
Protein 7.1g 1.5g 11%
Copper 0.101mg 0.021mg 9%
Fats 6g 0.2g 9%
Calcium 11mg 105mg 9%
Monounsaturated fat 3.149g 0.015g 8%
Saturated fat 1.47g 0.027g 7%
Polyunsaturated fat 0.923g 0.096g 6%
Folate 88µg 66µg 6%
Phosphorus 75mg 37mg 5%
Potassium 74mg 252mg 5%
Vitamin B5 0.302mg 0.088mg 4%
Fiber 1.9g 1g 4%
Zinc 0.49mg 0.19mg 3%
Magnesium 15mg 19mg 1%
Net carbs 50.7g 1.18g N/A
Sugar 0.18g 1.18g N/A
Vitamin E 0.08mg 0.09mg 0%
Choline 6.9mg 6.4mg 0%
Tryptophan 0.088mg 0.015mg 0%
Threonine 0.194mg 0.049mg 0%
Isoleucine 0.246mg 0.085mg 0%
Leucine 0.49mg 0.088mg 0%
Lysine 0.158mg 0.089mg 0%
Methionine 0.126mg 0.009mg 0%
Phenylalanine 0.359mg 0.044mg 0%
Valine 0.286mg 0.066mg 0%
Histidine 0.159mg 0.026mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Chinese cabbage
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Filo
37%
Chinese cabbage
Minerals Daily Need Coverage Score
47%
Filo
16%
Chinese cabbage

Comparison summary

Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 1g)
Which food is cheaper?
Filo
Filo is cheaper (difference - $0.4)
Which food is richer in minerals?
Filo
Filo is relatively richer in minerals
Which food contains less Sodium?
Chinese cabbage
Chinese cabbage contains less Sodium (difference - 418mg)
Which food is lower in Saturated fat?
Chinese cabbage
Chinese cabbage is lower in Saturated fat (difference - 1.443g)
Which food is lower in glycemic index?
Chinese cabbage
Chinese cabbage is lower in glycemic index (difference - 6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.