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Filo vs. Caesar salad — In-Depth Nutrition Comparison

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A recap on differences between filo and caesar salad

  • Filo is higher in vitamin B1 and iron, yet caesar salad is higher in phosphorus, calcium, vitamin B12, selenium, zinc, and vitamin A.
  • Caesar salad covers your daily phosphorus needs 22% more than filo.
  • The amount of saturated fat in filo is lower.
  • The glycemic index of filo is lower.

Food varieties used in this article are Phyllo dough and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust.

Infographic

Filo vs Caesar salad 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 20% 70% 15% 88% 42% 44% 99% 59% 42% 171%
Contains more IronIron +37.2%
Contains more ManganeseManganese +48.3%
Contains more MagnesiumMagnesium +86.7%
Contains more CalciumCalcium +2018.2%
Contains more PotassiumPotassium +129.7%
Contains more CopperCopper +24.8%
Contains more ZincZinc +228.6%
Contains more PhosphorusPhosphorus +208%
Contains more SeleniumSelenium +34.8%
~equal in Sodium ~454mg

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
6
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% 26% 12% 0% 94% 69% 61% 27% 0% 50% 15% 0% 0%
Contains more Vitamin B1Vitamin B1 +43.5%
Contains more Vitamin B2Vitamin B2 +14.8%
Contains more Vitamin B3Vitamin B3 +25.8%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +662.5%
Contains more Vitamin B5Vitamin B5 +48%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +136%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Filo Caesar salad DV% diff.
Folate 88µg 22%
Phosphorus 75mg 231mg 22%
Calcium 11mg 233mg 22%
Vitamin B12 0µg 0.4µg 17%
Selenium 23.3µg 31.4µg 15%
Vitamin B1 0.541mg 0.377mg 14%
Protein 7.1g 13.39g 13%
Saturated fat 1.47g 4.206g 12%
Iron 3.21mg 2.34mg 11%
Starch 25.29g 10%
Zinc 0.49mg 1.61mg 10%
Vitamin A 0µg 78µg 9%
Cholesterol 0mg 24mg 8%
Carbs 52.6g 31.5g 7%
Manganese 0.476mg 0.321mg 7%
Vitamin B3 4.073mg 3.237mg 5%
Fats 6g 9.54g 5%
Polyunsaturated fat 0.923g 1.461g 4%
Vitamin E 0.08mg 0.61mg 4%
Vitamin B5 0.302mg 0.447mg 3%
Vitamin B2 0.341mg 0.297mg 3%
Copper 0.101mg 0.126mg 3%
Potassium 74mg 170mg 3%
Magnesium 15mg 28mg 3%
Vitamin K 2.5µg 5.9µg 3%
Monounsaturated fat 3.149g 2.38g 2%
Calories 299kcal 265kcal 2%
Vitamin B6 0.03mg 2%
Fructose 1.13g 1%
Choline 6.9mg 1%
Fiber 1.9g 1.7g 1%
Sodium 483mg 454mg 1%
Net carbs 50.7g 29.8g N/A
Sugar 0.18g 4.02g N/A
Tryptophan 0.088mg 0.15mg 0%
Threonine 0.194mg 0.393mg 0%
Isoleucine 0.246mg 0.547mg 0%
Leucine 0.49mg 1.137mg 0%
Lysine 0.158mg 0.523mg 0%
Methionine 0.126mg 0.3mg 0%
Phenylalanine 0.359mg 0.717mg 0%
Valine 0.286mg 0.7mg 0%
Histidine 0.159mg 0.36mg 0%
Omega-3 - ALA 0.155g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
Filo
1
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
13% 10% 32% 43% 2%
Protein: 13.39 g
Fats: 9.54 g
Carbs: 31.5 g
Water: 43.39 g
Other: 2.18 g
Contains more CarbsCarbs +67%
Contains more ProteinProtein +88.6%
Contains more FatsFats +59%
Contains more WaterWater +33.1%
Contains more OtherOther +28.2%

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
52% 30% 18%
Saturated fat: Sat. Fat 4.206 g
Monounsaturated fat: Mono. Fat 2.38 g
Polyunsaturated fat: Poly. Fat 1.461 g
Contains less Sat. FatSaturated fat -65%
Contains more Mono. FatMonounsaturated fat +32.3%
Contains more Poly. FatPolyunsaturated fat +58.3%

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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. Caesar salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172047/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.