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Filo vs. Chocolate brownie — In-Depth Nutrition Comparison

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Important differences between Filo and Chocolate brownie

  • Filo has more Vitamin B1, Selenium, Vitamin B3, Iron, Folate, and Vitamin B2, however, Chocolate brownie has more Copper, and Vitamin A RAE.
  • Filo's daily need coverage for Vitamin B1 is 33% more.
  • Filo has 4 times more Vitamin B3 than Chocolate brownie. Filo has 4.073mg of Vitamin B3, while Chocolate brownie has 0.982mg.
  • Filo is lower in Saturated Fat.

The food varieties used in the comparison are Phyllo dough and Cookies, brownies, prepared from recipe.

Infographic

Filo vs Chocolate brownie 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 Iron +74.5%
Contains more Selenium +102.6%
Contains more Calcium +418.2%
Contains more Magnesium +253.3%
Contains more Phosphorus +76%
Contains more Potassium +137.8%
Contains less Sodium -29%
Contains more Zinc +98%
Contains more Copper +284.2%
Contains more Manganese +23.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 69% 38% 57% 16% 45% 27% 130% 77% 63%
Contains more Iron +74.5%
Contains more Selenium +102.6%
Contains more Calcium +418.2%
Contains more Magnesium +253.3%
Contains more Phosphorus +76%
Contains more Potassium +137.8%
Contains less Sodium -29%
Contains more Zinc +98%
Contains more Copper +284.2%
Contains more Manganese +23.3%

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.
Filo
7
:
Contains more Vitamin B1 +283.7%
Contains more Vitamin B2 +79.5%
Contains more Vitamin B3 +314.8%
Contains more Folate +203.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +213.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.328
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 136% 79% 77% 19% 7% 66% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 50% 0% 0% 1% 36% 44% 19% 20% 22% 22% 20% 0%
Contains more Vitamin B1 +283.7%
Contains more Vitamin B2 +79.5%
Contains more Vitamin B3 +314.8%
Contains more Folate +203.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +213.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.328

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +14.5%
Contains more Water +158.7%
Contains more Fats +385%
Contains more Other +11.8%
Equal in Carbs - 50.2
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
6% 29% 50% 13% 2%
Protein: 6.2 g
Fats: 29.1 g
Carbs: 50.2 g
Water: 12.6 g
Other: 1.9 g
Contains more Protein +14.5%
Contains more Water +158.7%
Contains more Fats +385%
Contains more Other +11.8%
Equal in Carbs - 50.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -79.9%
Contains more Monounsaturated Fat +244.2%
Contains more Polyunsaturated fat +919.7%
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
27% 39% 34%
Saturated Fat: 7.319 g
Monounsaturated Fat: 10.839 g
Polyunsaturated fat: 9.412 g
Contains less Saturated Fat -79.9%
Contains more Monounsaturated Fat +244.2%
Contains more Polyunsaturated fat +919.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Filo Chocolate brownie
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Filo Chocolate brownie Opinion
Net carbs 50.7g 50.2g Filo
Protein 7.1g 6.2g Filo
Fats 6g 29.1g Chocolate brownie
Carbs 52.6g 50.2g Filo
Calories 299kcal 466kcal Chocolate brownie
Sugar 0.18g Chocolate brownie
Fiber 1.9g Filo
Calcium 11mg 57mg Chocolate brownie
Iron 3.21mg 1.84mg Filo
Magnesium 15mg 53mg Chocolate brownie
Phosphorus 75mg 132mg Chocolate brownie
Potassium 74mg 176mg Chocolate brownie
Sodium 483mg 343mg Chocolate brownie
Zinc 0.49mg 0.97mg Chocolate brownie
Copper 0.101mg 0.388mg Chocolate brownie
Manganese 0.476mg 0.587mg Chocolate brownie
Selenium 23.3µg 11.5µg Filo
Vitamin A 0IU 827IU Chocolate brownie
Vitamin A RAE 0µg 176µg Chocolate brownie
Vitamin E 0.08mg Filo
Vitamin C 0mg 0.3mg Chocolate brownie
Vitamin B1 0.541mg 0.141mg Filo
Vitamin B2 0.341mg 0.19mg Filo
Vitamin B3 4.073mg 0.982mg Filo
Vitamin B5 0.302mg 0.328mg Chocolate brownie
Vitamin B6 0.03mg 0.094mg Chocolate brownie
Folate 88µg 29µg Filo
Vitamin B12 0µg 0.16µg Chocolate brownie
Vitamin K 2.5µg Filo
Tryptophan 0.088mg 0.078mg Filo
Threonine 0.194mg 0.228mg Chocolate brownie
Isoleucine 0.246mg 0.265mg Chocolate brownie
Leucine 0.49mg 0.447mg Filo
Lysine 0.158mg 0.283mg Chocolate brownie
Methionine 0.126mg 0.132mg Chocolate brownie
Phenylalanine 0.359mg 0.298mg Filo
Valine 0.286mg 0.323mg Chocolate brownie
Histidine 0.159mg 0.136mg Filo
Cholesterol 0mg 73mg Filo
Saturated Fat 1.47g 7.319g Filo
Omega-3 - DHA 0g 0.006g Chocolate brownie
Omega-3 - EPA 0g 0.001g Chocolate brownie
Monounsaturated Fat 3.149g 10.839g Chocolate brownie
Polyunsaturated fat 0.923g 9.412g Chocolate brownie

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Chocolate brownie
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
32%
Filo
19%
Chocolate brownie
Minerals Daily Need Coverage Score
47%
Filo
54%
Chocolate brownie

Comparison summary

Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 73mg)
Which food is lower in Saturated Fat?
Filo
Filo is lower in Saturated Fat (difference - 5.849g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 4)
Which food is lower in Sugar?
Chocolate brownie
Chocolate brownie is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Chocolate brownie
Chocolate brownie contains less Sodium (difference - 140mg)
Which food is richer in minerals?
Chocolate brownie
Chocolate brownie is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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. Chocolate brownie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174949/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.