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  6. Filo vs. Cauliflower

Filo vs. Cauliflower — In-Depth Nutrition Comparison

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Summary of differences between filo and cauliflower

  • Filo has more selenium, vitamin B1, iron, vitamin B3, vitamin B2, and manganese; however, cauliflower is higher in vitamin C, vitamin B6, and vitamin K.
  • Cauliflower covers your daily need for vitamin C, 54% more than filo.
  • Filo has 39 times more selenium than cauliflower. While filo has 23.3µg of selenium, cauliflower has only 0.6µg.
  • Cauliflower has less sodium.

These are the specific foods used in this comparison Phyllo dough and Cauliflower, raw.

Infographic

Filo vs Cauliflower 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
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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more IronIron +664.3%
Contains more CopperCopper +159%
Contains more ZincZinc +81.5%
Contains more PhosphorusPhosphorus +70.5%
Contains more ManganeseManganese +207.1%
Contains more SeleniumSelenium +3783.3%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +304.1%
Contains less SodiumSodium -93.8%
~equal in Magnesium ~15mg

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
4
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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin B1Vitamin B1 +982%
Contains more Vitamin B2Vitamin B2 +468.3%
Contains more Vitamin B3Vitamin B3 +703.4%
Contains more FolateFolate +54.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +120.9%
Contains more Vitamin B6Vitamin B6 +513.3%
Contains more Vitamin KVitamin K +520%
Contains more CholineCholine +542%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.08mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Filo Cauliflower DV% diff.
Vitamin C 0mg 48.2mg 54%
Vitamin B1 0.541mg 0.05mg 41%
Selenium 23.3µg 0.6µg 41%
Iron 3.21mg 0.42mg 35%
Vitamin B3 4.073mg 0.507mg 22%
Vitamin B2 0.341mg 0.06mg 22%
Sodium 483mg 30mg 20%
Carbs 52.6g 4.97g 16%
Manganese 0.476mg 0.155mg 14%
Calories 299kcal 25kcal 14%
Vitamin B6 0.03mg 0.184mg 12%
Vitamin K 2.5µg 15.5µg 11%
Protein 7.1g 1.92g 10%
Fats 6g 0.28g 9%
Folate 88µg 57µg 8%
Monounsaturated fat 3.149g 0.034g 8%
Choline 6.9mg 44.3mg 7%
Copper 0.101mg 0.039mg 7%
Potassium 74mg 299mg 7%
Vitamin B5 0.302mg 0.667mg 7%
Polyunsaturated fat 0.923g 0.031g 6%
Saturated fat 1.47g 0.13g 6%
Phosphorus 75mg 44mg 4%
Zinc 0.49mg 0.27mg 2%
Calcium 11mg 22mg 1%
Fructose 0.97g 1%
Net carbs 50.7g 2.97g N/A
Magnesium 15mg 15mg 0%
Sugar 0.18g 1.91g N/A
Fiber 1.9g 2g 0%
Vitamin E 0.08mg 0.08mg 0%
Tryptophan 0.088mg 0.02mg 0%
Threonine 0.194mg 0.076mg 0%
Isoleucine 0.246mg 0.071mg 0%
Leucine 0.49mg 0.106mg 0%
Lysine 0.158mg 0.217mg 0%
Methionine 0.126mg 0.02mg 0%
Phenylalanine 0.359mg 0.065mg 0%
Valine 0.286mg 0.125mg 0%
Histidine 0.159mg 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
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% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +269.8%
Contains more FatsFats +2042.9%
Contains more CarbsCarbs +958.4%
Contains more OtherOther +123.7%
Contains more WaterWater +182.4%

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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +9161.8%
Contains more Poly. FatPolyunsaturated fat +2877.4%
Contains less Sat. FatSaturated fat -91.2%

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.