Filo vs. Cheese — In-Depth Nutrition Comparison
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What are the differences between filo and cheese?
- Filo is higher in vitamin B1, iron, and vitamin B3; however, cheese is richer in calcium, phosphorus, vitamin B12, zinc, and vitamin A.
- Cheese's daily need coverage for saturated fat is 87% more.
- Cheese contains 69 times less vitamin B3 than filo. Filo contains 4.073mg of vitamin B3, while cheese contains 0.059mg.
- Filo has less saturated fat.
- Cheese has a lower glycemic index (0) than filo (38).
We used Phyllo dough and Cheese, cheddar types in this article.
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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 | +2192.9% |
| Contains more CopperCopper | +236.7% |
| Contains less SodiumSodium | -26% |
| Contains more ManganeseManganese | +1663% |
| Contains more MagnesiumMagnesium | +80% |
| Contains more CalciumCalcium | +6354.5% |
| Contains more ZincZinc | +642.9% |
| Contains more PhosphorusPhosphorus | +506.7% |
| Contains more SeleniumSelenium | +22.3% |
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 | +1765.5% |
| Contains more Vitamin B3Vitamin B3 | +6803.4% |
| Contains more FolateFolate | +225.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +787.5% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +25.5% |
| Contains more Vitamin B5Vitamin B5 | +35.8% |
| Contains more Vitamin B6Vitamin B6 | +120% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +139.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 1.47g | 18.867g | 79% |
| Calcium | 11mg | 710mg | 70% |
| Phosphorus | 75mg | 455mg | 54% |
| Vitamin B12 | 0µg | 1.1µg | 46% |
| Vitamin B1 | 0.541mg | 0.029mg | 43% |
| Fats | 6g | 33.31g | 42% |
| Iron | 3.21mg | 0.14mg | 38% |
| Vitamin A | 0µg | 330µg | 37% |
| Cholesterol | 0mg | 99mg | 33% |
| Protein | 7.1g | 22.87g | 32% |
| Zinc | 0.49mg | 3.64mg | 29% |
| Vitamin B3 | 4.073mg | 0.059mg | 25% |
| Manganese | 0.476mg | 0.027mg | 20% |
| Carbs | 52.6g | 3.09g | 17% |
| Folate | 88µg | 27µg | 15% |
| Monounsaturated fat | 3.149g | 9.246g | 15% |
| Selenium | 23.3µg | 28.5µg | 9% |
| Fiber | 1.9g | 0g | 8% |
| Copper | 0.101mg | 0.03mg | 8% |
| Sodium | 483mg | 653mg | 7% |
| Vitamin B2 | 0.341mg | 0.428mg | 7% |
| Calories | 299kcal | 404kcal | 5% |
| Vitamin E | 0.08mg | 0.71mg | 4% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Vitamin B6 | 0.03mg | 0.066mg | 3% |
| Magnesium | 15mg | 27mg | 3% |
| Vitamin D | 0IU | 24IU | 3% |
| Polyunsaturated fat | 0.923g | 1.421g | 3% |
| Vitamin B5 | 0.302mg | 0.41mg | 2% |
| Choline | 6.9mg | 16.5mg | 2% |
| Net carbs | 50.7g | 3.09g | N/A |
| Potassium | 74mg | 76mg | 0% |
| Sugar | 0.18g | 0.48g | N/A |
| Vitamin K | 2.5µg | 2.4µg | 0% |
| Trans fat | 0.917g | N/A | |
| Tryptophan | 0.088mg | 0.547mg | 0% |
| Threonine | 0.194mg | 1.044mg | 0% |
| Isoleucine | 0.246mg | 1.206mg | 0% |
| Leucine | 0.49mg | 1.939mg | 0% |
| Lysine | 0.158mg | 1.025mg | 0% |
| Methionine | 0.126mg | 0.547mg | 0% |
| Phenylalanine | 0.359mg | 1.074mg | 0% |
| Valine | 0.286mg | 1.404mg | 0% |
| Histidine | 0.159mg | 0.547mg | 0% |
| Omega-3 - EPA | 0g | 0.01g | N/A |
| Omega-3 - DHA | 0g | 0.001g | N/A |
| Omega-3 - DPA | 0g | 0.017g | N/A |
| Omega-6 - Eicosadienoic acid | 0.007g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +1602.3% |
| Contains more ProteinProtein | +222.1% |
| Contains more FatsFats | +455.2% |
| Contains more WaterWater | +13.6% |
| Contains more OtherOther | +118.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -92.2% |
| Contains more Mono. FatMonounsaturated fat | +193.6% |
| Contains more Poly. FatPolyunsaturated fat | +54% |
