Filo vs. Chard raw — In-Depth Nutrition Comparison
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A recap on the differences between filo and chard raw
- Filo is higher in vitamin B1, selenium, vitamin B3, vitamin B2, folate, and iron, yet chard raw is higher in vitamin K, vitamin A, vitamin C, and magnesium.
- Chard raw covers your daily vitamin K needs 690% more than filo.
- Filo contains 26 times more selenium than chard raw. While filo contains 23.3µg of selenium, chard raw contains only 0.9µg.
Food varieties used in this article are Phyllo dough and Chard, swiss, raw.
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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 IronIron | +78.3% |
| Contains more ZincZinc | +36.1% |
| Contains more PhosphorusPhosphorus | +63% |
| Contains more ManganeseManganese | +30.1% |
| Contains more SeleniumSelenium | +2488.9% |
| Contains more MagnesiumMagnesium | +440% |
| Contains more CalciumCalcium | +363.6% |
| Contains more PotassiumPotassium | +412.2% |
| Contains more CopperCopper | +77.2% |
| Contains less SodiumSodium | -55.9% |
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 | +1252.5% |
| Contains more Vitamin B2Vitamin B2 | +278.9% |
| Contains more Vitamin B3Vitamin B3 | +918.3% |
| Contains more Vitamin B5Vitamin B5 | +75.6% |
| Contains more FolateFolate | +528.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2262.5% |
| Contains more Vitamin B6Vitamin B6 | +230% |
| Contains more Vitamin KVitamin K | +33100% |
| Contains more CholineCholine | +160.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 2.5µg | 830µg | 690% |
| Vitamin B1 | 0.541mg | 0.04mg | 42% |
| Selenium | 23.3µg | 0.9µg | 41% |
| Vitamin A | 0µg | 306µg | 34% |
| Vitamin C | 0mg | 30mg | 33% |
| Vitamin B3 | 4.073mg | 0.4mg | 23% |
| Folate | 88µg | 14µg | 19% |
| Vitamin B2 | 0.341mg | 0.09mg | 19% |
| Iron | 3.21mg | 1.8mg | 18% |
| Carbs | 52.6g | 3.74g | 16% |
| Magnesium | 15mg | 81mg | 16% |
| Calories | 299kcal | 19kcal | 14% |
| Vitamin E | 0.08mg | 1.89mg | 12% |
| Sodium | 483mg | 213mg | 12% |
| Protein | 7.1g | 1.8g | 11% |
| Copper | 0.101mg | 0.179mg | 9% |
| Potassium | 74mg | 379mg | 9% |
| Fats | 6g | 0.2g | 9% |
| Monounsaturated fat | 3.149g | 0.04g | 8% |
| Saturated fat | 1.47g | 0.03g | 7% |
| Polyunsaturated fat | 0.923g | 0.07g | 6% |
| Vitamin B6 | 0.03mg | 0.099mg | 5% |
| Manganese | 0.476mg | 0.366mg | 5% |
| Calcium | 11mg | 51mg | 4% |
| Phosphorus | 75mg | 46mg | 4% |
| Vitamin B5 | 0.302mg | 0.172mg | 3% |
| Choline | 6.9mg | 18mg | 2% |
| Zinc | 0.49mg | 0.36mg | 1% |
| Fiber | 1.9g | 1.6g | 1% |
| Net carbs | 50.7g | 2.14g | N/A |
| Sugar | 0.18g | 1.1g | N/A |
| Tryptophan | 0.088mg | 0.017mg | 0% |
| Threonine | 0.194mg | 0.083mg | 0% |
| Isoleucine | 0.246mg | 0.147mg | 0% |
| Leucine | 0.49mg | 0.13mg | 0% |
| Lysine | 0.158mg | 0.099mg | 0% |
| Methionine | 0.126mg | 0.019mg | 0% |
| Phenylalanine | 0.359mg | 0.11mg | 0% |
| Valine | 0.286mg | 0.11mg | 0% |
| Histidine | 0.159mg | 0.036mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +294.4% |
| Contains more FatsFats | +2900% |
| Contains more CarbsCarbs | +1306.4% |
| Contains more WaterWater | +184.2% |
~equal in
Other
~1.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +7772.5% |
| Contains more Poly. FatPolyunsaturated fat | +1218.6% |
| Contains less Sat. FatSaturated fat | -98% |