Filo vs. Parmigiano-Reggiano — In-Depth Nutrition Comparison
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Important differences between filo and parmigiano-Reggiano
- Filo has more vitamin B1, iron, and vitamin B3; however, parmigiano-Reggiano has more calcium, vitamin B12, phosphorus, and zinc.
- Parmigiano-Reggiano's daily need coverage for calcium is 110% more.
- Filo has 36 times more vitamin B3 than parmigiano-Reggiano. Filo has 4.073mg of vitamin B3, while parmigiano-Reggiano has 0.114mg.
- Filo is lower in sodium.
- Filo has a higher glycemic index than parmigiano-Reggiano.
The food varieties used in the comparison are Phyllo dough and Cheese, parmesan, dry grated, reduced fat.
Infographic
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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 | +256.7% |
| Contains less SodiumSodium | -68.4% |
| Contains more ManganeseManganese | +460% |
| Contains more SeleniumSelenium | +31.6% |
| Contains more MagnesiumMagnesium | +153.3% |
| Contains more CalciumCalcium | +9981.8% |
| Contains more PotassiumPotassium | +68.9% |
| Contains more CopperCopper | +135.6% |
| Contains more ZincZinc | +689.8% |
| Contains more PhosphorusPhosphorus | +872% |
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 | +3472.8% |
| Contains more Vitamin KVitamin K | +47.1% |
| Contains more FolateFolate | +780% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +112.5% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +42.5% |
| Contains more Vitamin B6Vitamin B6 | +63.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +200% |
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:
20 g
Fats:
20 g
Carbs:
1.37 g
Water:
50.6 g
Other:
8.03 g
| Contains more CarbsCarbs | +3739.4% |
| Contains more ProteinProtein | +181.7% |
| Contains more FatsFats | +233.3% |
| Contains more WaterWater | +55.2% |
| Contains more OtherOther | +372.4% |
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
13.317 g
Monounsaturated fat:
Mono. Fat
6.098 g
Polyunsaturated fat:
Poly. Fat
0.462 g
| Contains less Sat. FatSaturated fat | -89% |
| Contains more Poly. FatPolyunsaturated fat | +99.8% |
| Contains more Mono. FatMonounsaturated fat | +93.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Calcium | 11mg | 1109mg | 110% |
| Vitamin B12 | 0µg | 2.26µg | 94% |
| Phosphorus | 75mg | 729mg | 93% |
| Saturated fat | 1.47g | 13.317g | 54% |
| Sodium | 483mg | 1529mg | 45% |
| Vitamin B1 | 0.541mg | 0.029mg | 43% |
| Zinc | 0.49mg | 3.87mg | 31% |
| Cholesterol | 0mg | 88mg | 29% |
| Iron | 3.21mg | 0.9mg | 29% |
| Protein | 7.1g | 20g | 26% |
| Vitamin B3 | 4.073mg | 0.114mg | 25% |
| Fats | 6g | 20g | 22% |
| Folate | 88µg | 10µg | 20% |
| Vitamin A | 0µg | 160µg | 18% |
| Carbs | 52.6g | 1.37g | 17% |
| Manganese | 0.476mg | 0.085mg | 17% |
| Copper | 0.101mg | 0.238mg | 15% |
| Vitamin B2 | 0.341mg | 0.486mg | 11% |
| Selenium | 23.3µg | 17.7µg | 10% |
| Fiber | 1.9g | 0g | 8% |
| Monounsaturated fat | 3.149g | 6.098g | 7% |
| Magnesium | 15mg | 38mg | 5% |
| Choline | 6.9mg | 20.7mg | 3% |
| Polyunsaturated fat | 0.923g | 0.462g | 3% |
| Calories | 299kcal | 265kcal | 2% |
| Potassium | 74mg | 125mg | 2% |
| Vitamin D | 0µg | 0.4µg | 2% |
| Vitamin D | 0IU | 15IU | 2% |
| Vitamin B6 | 0.03mg | 0.049mg | 1% |
| Vitamin K | 2.5µg | 1.7µg | 1% |
| Vitamin E | 0.08mg | 0.17mg | 1% |
| Net carbs | 50.7g | 1.37g | N/A |
| Sugar | 0.18g | 0g | N/A |
| Vitamin B5 | 0.302mg | 0.325mg | 0% |
| Tryptophan | 0.088mg | 0.24mg | 0% |
| Threonine | 0.194mg | 1.519mg | 0% |
| Isoleucine | 0.246mg | 1.2mg | 0% |
| Leucine | 0.49mg | 2.983mg | 0% |
| Lysine | 0.158mg | 2.459mg | 0% |
| Methionine | 0.126mg | 0.369mg | 0% |
| Phenylalanine | 0.359mg | 1.604mg | 0% |
| Valine | 0.286mg | 1.498mg | 0% |
| Histidine | 0.159mg | 0.752mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
40%
Minerals Daily Need Coverage Score
47%
121%
Comparison summary
Which food is lower in Sugar?
Parmigiano-Reggiano is lower in Sugar (difference - 0.18g)
Which food is lower in glycemic index?
Parmigiano-Reggiano is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Parmigiano-Reggiano is relatively richer in minerals
Which food is richer in vitamins?
Parmigiano-Reggiano is relatively richer in vitamins
Which food is lower in Cholesterol?
Filo is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Filo contains less Sodium (difference - 1046mg)
Which food is lower in Saturated fat?
Filo is lower in Saturated fat (difference - 11.847g)
Which food is cheaper?
Filo is cheaper (difference - $3.2)