Filo vs. Canola oil — In-Depth Nutrition Comparison
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Significant differences between filo and canola oil
- Filo has more vitamin B1, selenium, iron, vitamin B2, vitamin B3, and folate; however, canola oil is richer in vitamin E and vitamin K.
- Canola oil covers your daily vitamin E needs 116% more than filo.
- Canola oil contains less sodium.
- Filo has a higher glycemic index. The glycemic index of filo is 38, while the glycemic index of canola oil is 0.
Specific food types used in this comparison are Phyllo dough and Oil, canola.
Infographic
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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 MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -100% |
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 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +3350% |
| Contains more Vitamin EVitamin E | +21725% |
| Contains more Vitamin KVitamin K | +2752% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.923g | 28.142g | 181% |
| Monounsaturated fat | 3.149g | 63.276g | 150% |
| Fats | 6g | 100g | 145% |
| Vitamin E | 0.08mg | 17.46mg | 116% |
| Vitamin K | 2.5µg | 71.3µg | 57% |
| Vitamin B1 | 0.541mg | 0mg | 45% |
| Selenium | 23.3µg | 0µg | 42% |
| Iron | 3.21mg | 0mg | 40% |
| Calories | 299kcal | 884kcal | 29% |
| Saturated fat | 1.47g | 7.365g | 27% |
| Vitamin B2 | 0.341mg | 0mg | 26% |
| Vitamin B3 | 4.073mg | 0mg | 25% |
| Folate | 88µg | 0µg | 22% |
| Sodium | 483mg | 0mg | 21% |
| Manganese | 0.476mg | 0mg | 21% |
| Carbs | 52.6g | 0g | 18% |
| Protein | 7.1g | 0g | 14% |
| Phosphorus | 75mg | 0mg | 11% |
| Copper | 0.101mg | 0mg | 11% |
| Fiber | 1.9g | 0g | 8% |
| Vitamin B5 | 0.302mg | 0mg | 6% |
| Zinc | 0.49mg | 0mg | 4% |
| Magnesium | 15mg | 0mg | 4% |
| Potassium | 74mg | 0mg | 2% |
| Vitamin B6 | 0.03mg | 0mg | 2% |
| Choline | 6.9mg | 0.2mg | 1% |
| Calcium | 11mg | 0mg | 1% |
| Net carbs | 50.7g | 0g | N/A |
| Sugar | 0.18g | 0g | N/A |
| Trans fat | 0.395g | N/A | |
| 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% | |
| Omega-3 - ALA | 9.137g | N/A | |
| Omega-6 - Linoleic acid | 18.64g | N/A |
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:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
| Contains more FatsFats | +1566.7% |
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
7.365 g
Monounsaturated fat:
Mono. Fat
63.276 g
Polyunsaturated fat:
Poly. Fat
28.142 g
| Contains less Sat. FatSaturated fat | -80% |
| Contains more Mono. FatMonounsaturated fat | +1909.4% |
| Contains more Poly. FatPolyunsaturated fat | +2949% |
