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Filo vs. Nougat — In-Depth Nutrition Comparison

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The main differences between filo and nougat

  • Filo is richer in vitamin B1, selenium, iron, vitamin B3, folate, vitamin B2, and manganese, yet nougat is richer in vitamin E and fiber.
  • Daily need coverage for vitamin B1 for filo is 44% higher.
  • Filo contains 18 times more folate than nougat. Filo contains 88µg of folate, while nougat contains 5µg.
  • Nougat contains less sodium.

Food types used in this article are Phyllo dough and Candies, nougat, with almonds.

Infographic

Filo vs Nougat 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
5
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%
Nougat
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 9.6% 9.3% 22% 45% 11% 24% 4.3% 40% 14%
Contains more IronIron +444.1%
Contains more ZincZinc +16.7%
Contains more PhosphorusPhosphorus +36.4%
Contains more ManganeseManganese +56.6%
Contains more SeleniumSelenium +796.2%
Contains more MagnesiumMagnesium +113.3%
Contains more CalciumCalcium +190.9%
Contains more PotassiumPotassium +41.9%
Contains more CopperCopper +32.7%
Contains less SodiumSodium -93.2%

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
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% 1.6% 0% 135% 79% 76% 18% 6.9% 0% 6.3% 66% 3.8%
Nougat
3
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 1% 0% 55% 0% 3.3% 34% 9% 3.6% 4.6% 1.3% 0% 3.8% 2.8%
Contains more Vitamin B1Vitamin B1 +4061.5%
Contains more Vitamin B2Vitamin B2 +130.4%
Contains more Vitamin B3Vitamin B3 +752.1%
Contains more Vitamin B5Vitamin B5 +403.3%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1660%
Contains more CholineCholine +35.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +3362.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

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
Nougat
1
3% 2% 92% 2%
Protein: 3.33 g
Fats: 1.67 g
Carbs: 92.39 g
Water: 2.15 g
Other: 0.46 g
Contains more ProteinProtein +113.2%
Contains more FatsFats +259.3%
Contains more WaterWater +1416.3%
Contains more OtherOther +269.6%
Contains more CarbsCarbs +75.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
3
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
Nougat
0
100%
Saturated fat: Sat. Fat 1.667 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Contains less Sat. FatSaturated fat -11.8%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Filo Nougat DV% diff.
Vitamin B1 0.541mg 0.013mg 44%
Selenium 23.3µg 2.6µg 38%
Iron 3.21mg 0.59mg 33%
Vitamin B3 4.073mg 0.478mg 22%
Folate 88µg 5µg 21%
Sodium 483mg 33mg 20%
Vitamin E 0.08mg 2.77mg 18%
Vitamin B2 0.341mg 0.148mg 15%
Carbs 52.6g 92.39g 13%
Monounsaturated fat 3.149g 0g 8%
Protein 7.1g 3.33g 8%
Fats 6g 1.67g 7%
Manganese 0.476mg 0.304mg 7%
Polyunsaturated fat 0.923g 0g 6%
Fiber 1.9g 3.3g 6%
Vitamin B5 0.302mg 0.06mg 5%
Calories 299kcal 398kcal 5%
Copper 0.101mg 0.134mg 4%
Magnesium 15mg 32mg 4%
Phosphorus 75mg 55mg 3%
Vitamin K 2.5µg 0µg 2%
Calcium 11mg 32mg 2%
Zinc 0.49mg 0.42mg 1%
Saturated fat 1.47g 1.667g 1%
Vitamin B6 0.03mg 0.02mg 1%
Potassium 74mg 105mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 50.7g 89.09g N/A
Sugar 0.18g 44.97g N/A
Vitamin B12 0µg 0.01µg 0%
Choline 6.9mg 5.1mg 0%
Tryptophan 0.088mg 0%
Threonine 0.194mg 0%
Isoleucine 0.246mg 0%
Leucine 0.49mg 0%
Lysine 0.158mg 0%
Methionine 0.126mg 0%
Phenylalanine 0.359mg 0%
Valine 0.286mg 0%
Histidine 0.159mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Nougat
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
9%
Nougat
Minerals Daily Need Coverage Score
47%
Filo
20%
Nougat

Comparison summary

Which food contains less Sodium?
Nougat
Nougat contains less Sodium (difference - 450mg)
Which food is lower in glycemic index?
Nougat
Nougat is lower in glycemic index (difference - 6)
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 44.79g)
Which food is lower in Saturated fat?
Filo
Filo is lower in Saturated fat (difference - 0.197g)
Which food is cheaper?
Filo
Filo is cheaper (difference - $1.5)
Which food is richer in vitamins?
Filo
Filo is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Nougat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169060/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.