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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

Filo vs Parmigiano-Reggiano 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
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 27% 333% 11% 34% 79% 106% 312% 199% 11% 97%
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.
Filo
4
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% 53% 3.4% 6% 7.3% 112% 2.1% 20% 11% 283% 4.3% 7.5% 11%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.325mg

All nutrients comparison - raw data values

Nutrient Filo Parmigiano-Reggiano 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
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
20% 20% 51% 8%
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
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% 31% 2%
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%

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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. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/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.