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Filo vs. Mozzarella — In-Depth Nutrition Comparison

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A recap on differences between filo and mozzarella

  • Filo is higher in vitamin B1, iron, vitamin B3, and folate, yet mozzarella is higher in calcium, phosphorus, vitamin B12, and zinc.
  • Mozzarella covers your daily calcium needs 72% more than filo.
  • Filo contains 34 times more vitamin B3 than mozzarella. While filo contains 4.073mg of vitamin B3, mozzarella contains only 0.12mg.
  • The amount of sodium in mozzarella is lower.
  • The glycemic index of mozzarella is lower.

Food varieties used in this article are Phyllo dough and Cheese, mozzarella, low sodium.

Infographic

Filo vs Mozzarella 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
Filo
4
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 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Contains more IronIron +1184%
Contains more CopperCopper +274.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +48.4%
Contains more MagnesiumMagnesium +73.3%
Contains more CalciumCalcium +6545.5%
Contains more PotassiumPotassium +28.4%
Contains more ZincZinc +538.8%
Contains more PhosphorusPhosphorus +598.7%
Contains less SodiumSodium -96.7%

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
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 0% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Contains more Vitamin B1Vitamin B1 +2605%
Contains more Vitamin B3Vitamin B3 +3294.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +38.9%
Contains more FolateFolate +877.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +87.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +166.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +166.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.34mg

All nutrients comparison - raw data values

Nutrient Filo Mozzarella DV% diff.
Calcium 11mg 731mg 72%
Phosphorus 75mg 524mg 64%
Vitamin B1 0.541mg 0.02mg 43%
Saturated fat 1.47g 10.867g 43%
Protein 7.1g 27.5g 41%
Vitamin B12 0µg 0.92µg 38%
Iron 3.21mg 0.25mg 37%
Vitamin B3 4.073mg 0.12mg 25%
Zinc 0.49mg 3.13mg 24%
Manganese 0.476mg 21%
Sodium 483mg 16mg 20%
Folate 88µg 9µg 20%
Cholesterol 0mg 54mg 18%
Carbs 52.6g 3.1g 17%
Fats 6g 17.1g 17%
Vitamin A 0µg 137µg 15%
Selenium 23.3µg 15.7µg 14%
Copper 0.101mg 0.027mg 8%
Fiber 1.9g 0g 8%
Vitamin B5 0.302mg 6%
Monounsaturated fat 3.149g 4.844g 4%
Vitamin B6 0.03mg 0.08mg 4%
Magnesium 15mg 26mg 3%
Polyunsaturated fat 0.923g 0.509g 3%
Choline 6.9mg 18.4mg 2%
Vitamin D 0µg 0.3µg 2%
Vitamin D 0IU 13IU 2%
Calories 299kcal 280kcal 1%
Vitamin K 2.5µg 1.8µg 1%
Potassium 74mg 95mg 1%
Net carbs 50.7g 3.1g N/A
Sugar 0.18g 1.23g N/A
Vitamin E 0.08mg 0.15mg 0%
Vitamin B2 0.341mg 0.34mg 0%
Tryptophan 0.088mg 0%
Threonine 0.194mg 0%
Isoleucine 0.246mg 0%
Leucine 0.49mg 0%
Lysine 0.158mg 0%
Methionine 0.126mg 0%
Phenylalanine 0.359mg 0%
Valine 0.286mg 0%
Histidine 0.159mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
Filo
1
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Contains more CarbsCarbs +1596.8%
Contains more ProteinProtein +287.3%
Contains more FatsFats +185%
Contains more WaterWater +53.1%
Contains more OtherOther +41.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
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
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
Contains less Sat. FatSaturated fat -86.5%
Contains more Poly. FatPolyunsaturated fat +81.3%
Contains more Mono. FatMonounsaturated fat +53.8%

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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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.