Filo vs. Cottage cheese — In-Depth Nutrition Comparison
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Significant differences between filo and cottage cheese
- Filo has more vitamin B1, iron, vitamin B3, selenium, manganese, folate, vitamin B2, and copper; however, cottage cheese is richer in vitamin B12 and phosphorus.
- Filo covers your daily vitamin B1 needs 43% more than cottage cheese.
- Cottage cheese has 238 times less manganese than filo. Filo has 0.476mg of manganese, while cottage cheese has 0.002mg.
- Filo has a higher glycemic index. The glycemic index of filo is 38, while the glycemic index of cottage cheese is 10.
Specific food types used in this comparison are Phyllo dough and Cheese, cottage, creamed, large or small curd.
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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 | +87.5% |
| Contains more IronIron | +4485.7% |
| Contains more CopperCopper | +248.3% |
| Contains more ZincZinc | +22.5% |
| Contains more ManganeseManganese | +23700% |
| Contains more SeleniumSelenium | +140.2% |
| Contains more CalciumCalcium | +654.5% |
| Contains more PotassiumPotassium | +40.5% |
| Contains more PhosphorusPhosphorus | +112% |
| Contains less SodiumSodium | -24.6% |
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 | +1903.7% |
| Contains more Vitamin B2Vitamin B2 | +109.2% |
| Contains more Vitamin B3Vitamin B3 | +4014.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +633.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B5Vitamin B5 | +84.4% |
| Contains more Vitamin B6Vitamin B6 | +53.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +166.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.541mg | 0.027mg | 43% |
| Iron | 3.21mg | 0.07mg | 39% |
| Selenium | 23.3µg | 9.7µg | 25% |
| Vitamin B3 | 4.073mg | 0.099mg | 25% |
| Manganese | 0.476mg | 0.002mg | 21% |
| Folate | 88µg | 12µg | 19% |
| Vitamin B12 | 0µg | 0.43µg | 18% |
| Carbs | 52.6g | 3.38g | 16% |
| Vitamin B2 | 0.341mg | 0.163mg | 14% |
| Phosphorus | 75mg | 159mg | 12% |
| Calories | 299kcal | 98kcal | 10% |
| Protein | 7.1g | 11.12g | 8% |
| Copper | 0.101mg | 0.029mg | 8% |
| Fiber | 1.9g | 0g | 8% |
| Calcium | 11mg | 83mg | 7% |
| Monounsaturated fat | 3.149g | 0.778g | 6% |
| Cholesterol | 0mg | 17mg | 6% |
| Vitamin B5 | 0.302mg | 0.557mg | 5% |
| Sodium | 483mg | 364mg | 5% |
| Polyunsaturated fat | 0.923g | 0.123g | 5% |
| Vitamin A | 0µg | 37µg | 4% |
| Fats | 6g | 4.3g | 3% |
| Choline | 6.9mg | 18.4mg | 2% |
| Vitamin K | 2.5µg | 0µg | 2% |
| Magnesium | 15mg | 8mg | 2% |
| Saturated fat | 1.47g | 1.718g | 1% |
| Vitamin B6 | 0.03mg | 0.046mg | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Potassium | 74mg | 104mg | 1% |
| Zinc | 0.49mg | 0.4mg | 1% |
| Net carbs | 50.7g | 3.38g | N/A |
| Vitamin D | 0IU | 3IU | 0% |
| Sugar | 0.18g | 2.67g | N/A |
| Vitamin E | 0.08mg | 0.08mg | 0% |
| Tryptophan | 0.088mg | 0.147mg | 0% |
| Threonine | 0.194mg | 0.5mg | 0% |
| Isoleucine | 0.246mg | 0.591mg | 0% |
| Leucine | 0.49mg | 1.116mg | 0% |
| Lysine | 0.158mg | 0.934mg | 0% |
| Methionine | 0.126mg | 0.269mg | 0% |
| Phenylalanine | 0.359mg | 0.577mg | 0% |
| Valine | 0.286mg | 0.748mg | 0% |
| Histidine | 0.159mg | 0.326mg | 0% |
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:
11.12 g
Fats:
4.3 g
Carbs:
3.38 g
Water:
79.79 g
Other:
1.41 g
| Contains more FatsFats | +39.5% |
| Contains more CarbsCarbs | +1456.2% |
| Contains more OtherOther | +20.6% |
| Contains more ProteinProtein | +56.6% |
| Contains more WaterWater | +144.8% |
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
1.718 g
Monounsaturated fat:
Mono. Fat
0.778 g
Polyunsaturated fat:
Poly. Fat
0.123 g
| Contains less Sat. FatSaturated fat | -14.4% |
| Contains more Mono. FatMonounsaturated fat | +304.8% |
| Contains more Poly. FatPolyunsaturated fat | +650.4% |
