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% |
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% |
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% |
