Filo vs. Cream cheese — In-Depth Nutrition Comparison

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A recap on the differences between filo and cream cheese

Filo is higher in vitamin B1, iron, selenium, vitamin B3, manganese, folate, and copper, yet cream cheese is higher in vitamin A.
Cream cheese covers your daily saturated fat needs 94% more than filo.
Filo contains 45 times more vitamin B3 than cream cheese. While filo contains 4.073mg of vitamin B3, cream cheese contains only 0.091mg.
The amount of saturated fat in filo is lower.
The glycemic index of cream cheese is lower.

Food varieties used in this article are Phyllo dough and Cheese, cream.

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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.

Filo

Cream cheese

Contains more MagnesiumMagnesium	+66.7%
Contains more IronIron	+2818.2%
Contains more CopperCopper	+461.1%
Contains more ManganeseManganese	+4227.3%
Contains more SeleniumSelenium	+170.9%

Contains more CalciumCalcium	+781.8%
Contains more PotassiumPotassium	+78.4%
Contains more PhosphorusPhosphorus	+42.7%
Contains less SodiumSodium	-35%

~equal in Zinc ~0.5mg

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

Cream cheese

Contains more Vitamin B1Vitamin B1	+2252.2%
Contains more Vitamin B2Vitamin B2	+48.3%
Contains more Vitamin B3Vitamin B3	+4375.8%
Contains more Vitamin KVitamin K	+19%
Contains more FolateFolate	+877.8%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+975%
Contains more Vitamin B5Vitamin B5	+71.2%
Contains more Vitamin B6Vitamin B6	+86.7%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more CholineCholine	+294.2%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	1.47g	20.213g	85%
Fats	6g	34.44g	44%
Vitamin B1	0.541mg	0.023mg	43%
Iron	3.21mg	0.11mg	39%
Cholesterol	0mg	101mg	34%
Vitamin A	0µg	308µg	34%
Selenium	23.3µg	8.6µg	27%
Vitamin B3	4.073mg	0.091mg	25%
Folate	88µg	9µg	20%
Manganese	0.476mg	0.011mg	20%
Carbs	52.6g	5.52g	16%
Monounsaturated fat	3.149g	8.907g	14%
Vitamin B2	0.341mg	0.23mg	9%
Copper	0.101mg	0.018mg	9%
Vitamin B12	0µg	0.22µg	9%
Calcium	11mg	97mg	9%
Fiber	1.9g	0g	8%
Sodium	483mg	314mg	7%
Phosphorus	75mg	107mg	5%
Vitamin E	0.08mg	0.86mg	5%
Vitamin B5	0.302mg	0.517mg	4%
Choline	6.9mg	27.2mg	4%
Polyunsaturated fat	0.923g	1.483g	4%
Calories	299kcal	350kcal	3%
Vitamin B6	0.03mg	0.056mg	2%
Protein	7.1g	6.15g	2%
Potassium	74mg	132mg	2%
Magnesium	15mg	9mg	1%
Net carbs	50.7g	5.52g	N/A
Sugar	0.18g	3.76g	N/A
Zinc	0.49mg	0.5mg	0%
Starch		0.35g	0%
Vitamin K	2.5µg	2.1µg	0%
Tryptophan	0.088mg	0.069mg	0%
Threonine	0.194mg	0.233mg	0%
Isoleucine	0.246mg	0.324mg	0%
Leucine	0.49mg	0.657mg	0%
Lysine	0.158mg	0.567mg	0%
Methionine	0.126mg	0.191mg	0%
Phenylalanine	0.359mg	0.291mg	0%
Valine	0.286mg	0.395mg	0%
Histidine	0.159mg	0.175mg	0%
Omega-3 - EPA	0g	0.01g	N/A
Omega-3 - ALA		0.125g	N/A
Omega-3 - DPA	0g	0.02g	N/A
Omega-3 - Eicosatrienoic acid		0.002g	N/A
Omega-6 - Gamma-linoleic acid		0.002g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.036g	N/A
Omega-6 - Eicosadienoic acid		0.007g	N/A
Omega-6 - Linoleic acid		0.807g	N/A