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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.

Infographic

Filo vs Chard raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
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.
Filo
5
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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Filo Chard raw 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
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% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
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
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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +7772.5%
Contains more Poly. FatPolyunsaturated fat +1218.6%
Contains less Sat. FatSaturated fat -98%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.