Filo vs. Mozzarella — In-Depth Nutrition Comparison
Compare
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
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.
| 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.
| 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% |
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:
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
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
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Cholesterol |
|
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
23%
Minerals Daily Need Coverage Score
47%
66%
Comparison summary
Which food contains less Sodium?
Mozzarella contains less Sodium (difference - 467mg)
Which food is lower in glycemic index?
Mozzarella is lower in glycemic index (difference - 11)
Which food is lower in Cholesterol?
Filo is lower in Cholesterol (difference - 54mg)
Which food is lower in Sugar?
Filo is lower in Sugar (difference - 1.05g)
Which food is lower in Saturated fat?
Filo is lower in Saturated fat (difference - 9.397g)
Which food is cheaper?
Filo is cheaper (difference - $2)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.