Filo vs. Romano cheese — In-Depth Nutrition Comparison
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What are the main differences between filo and romano cheese?
- Filo is richer in vitamin B1, iron, vitamin B3, and folate, while romano cheese is higher in calcium, phosphorus, and vitamin B12.
- Romano cheese's daily need coverage for calcium is 105% higher.
- Romano cheese has 53 times less vitamin B3 than filo. Filo has 4.073mg of vitamin B3, while romano cheese has 0.077mg.
- Filo is lower in sodium.
- Filo has a higher glycemic index (38) than romano cheese (27).
We used Phyllo dough and Cheese, romano types in this comparison.
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 | +316.9% |
| Contains more CopperCopper | +236.7% |
| Contains less SodiumSodium | -66.3% |
| Contains more ManganeseManganese | +2280% |
| Contains more SeleniumSelenium | +60.7% |
| Contains more MagnesiumMagnesium | +173.3% |
| Contains more CalciumCalcium | +9572.7% |
| Contains more PotassiumPotassium | +16.2% |
| Contains more ZincZinc | +426.5% |
| Contains more PhosphorusPhosphorus | +913.3% |
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 | +1362.2% |
| Contains more Vitamin B3Vitamin B3 | +5189.6% |
| Contains more Vitamin KVitamin K | +13.6% |
| Contains more FolateFolate | +1157.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +187.5% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B5Vitamin B5 | +40.4% |
| Contains more Vitamin B6Vitamin B6 | +183.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +123.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 11mg | 1064mg | 105% |
| Phosphorus | 75mg | 760mg | 98% |
| Saturated fat | 1.47g | 17.115g | 71% |
| Protein | 7.1g | 31.8g | 49% |
| Vitamin B12 | 0µg | 1.12µg | 47% |
| Vitamin B1 | 0.541mg | 0.037mg | 42% |
| Sodium | 483mg | 1433mg | 41% |
| Cholesterol | 0mg | 104mg | 35% |
| Fats | 6g | 26.94g | 32% |
| Iron | 3.21mg | 0.77mg | 31% |
| Vitamin B3 | 4.073mg | 0.077mg | 25% |
| Manganese | 0.476mg | 0.02mg | 20% |
| Folate | 88µg | 7µg | 20% |
| Zinc | 0.49mg | 2.58mg | 19% |
| Selenium | 23.3µg | 14.5µg | 16% |
| Carbs | 52.6g | 3.63g | 16% |
| Monounsaturated fat | 3.149g | 7.838g | 12% |
| Vitamin A | 0µg | 96µg | 11% |
| Fiber | 1.9g | 0g | 8% |
| Copper | 0.101mg | 0.03mg | 8% |
| Magnesium | 15mg | 41mg | 6% |
| Vitamin B6 | 0.03mg | 0.085mg | 4% |
| Calories | 299kcal | 387kcal | 4% |
| Vitamin D | 0µg | 0.5µg | 3% |
| Vitamin D | 0IU | 20IU | 3% |
| Vitamin B2 | 0.341mg | 0.37mg | 2% |
| Choline | 6.9mg | 15.4mg | 2% |
| Polyunsaturated fat | 0.923g | 0.593g | 2% |
| Vitamin B5 | 0.302mg | 0.424mg | 2% |
| Vitamin E | 0.08mg | 0.23mg | 1% |
| Net carbs | 50.7g | 3.63g | N/A |
| Potassium | 74mg | 86mg | 0% |
| Sugar | 0.18g | 0.73g | N/A |
| Vitamin K | 2.5µg | 2.2µg | 0% |
| Tryptophan | 0.088mg | 0.429mg | 0% |
| Threonine | 0.194mg | 1.171mg | 0% |
| Isoleucine | 0.246mg | 1.685mg | 0% |
| Leucine | 0.49mg | 3.071mg | 0% |
| Lysine | 0.158mg | 2.941mg | 0% |
| Methionine | 0.126mg | 0.852mg | 0% |
| Phenylalanine | 0.359mg | 1.71mg | 0% |
| Valine | 0.286mg | 2.183mg | 0% |
| Histidine | 0.159mg | 1.231mg | 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:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
| Contains more CarbsCarbs | +1349% |
| Contains more ProteinProtein | +347.9% |
| Contains more FatsFats | +349% |
| Contains more OtherOther | +295.3% |
~equal in
Water
~30.91g
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
17.115 g
Monounsaturated fat:
Mono. Fat
7.838 g
Polyunsaturated fat:
Poly. Fat
0.593 g
| Contains less Sat. FatSaturated fat | -91.4% |
| Contains more Poly. FatPolyunsaturated fat | +55.6% |
| Contains more Mono. FatMonounsaturated fat | +148.9% |
