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  6. Filo vs. Club sandwich

Filo vs. Club sandwich — In-Depth Nutrition Comparison

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How are filo and club sandwich different?

  • Filo is higher in vitamin B1, iron, folate, and vitamin B2; however, club sandwich is richer in vitamin B6, phosphorus, vitamin B12, vitamin B5, and vitamin B3.
  • Daily need coverage for vitamin B1 for filo is 31% higher.
  • Filo contains 3 times more folate than club sandwich. While filo contains 88µg of folate, club sandwich contains only 31µg.

Phyllo dough and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise are the varieties used in this article.

Infographic

Filo vs Club sandwich 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
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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more IronIron +134.3%
Contains more CopperCopper +13.5%
Contains less SodiumSodium -23.3%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +113.3%
Contains more CalciumCalcium +763.6%
Contains more PotassiumPotassium +205.4%
Contains more ZincZinc +173.5%
Contains more PhosphorusPhosphorus +186.7%
~equal in Selenium ~24.8µg

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
Filo
3
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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin B1Vitamin B1 +214.5%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more FolateFolate +183.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +662.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +36.9%
Contains more Vitamin B5Vitamin B5 +173.5%
Contains more Vitamin B6Vitamin B6 +886.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +248%
Contains more CholineCholine +592.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
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
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more CarbsCarbs +164.7%
Contains more ProteinProtein +142.1%
Contains more FatsFats +34.2%
Contains more WaterWater +61.1%
Contains more OtherOther +39.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains less Sat. FatSaturated fat -52.7%
Contains more Poly. FatPolyunsaturated fat +103.7%
~equal in Monounsaturated fat ~2.949g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Filo Club sandwich DV% diff.
Vitamin B1 0.541mg 0.172mg 31%
Iron 3.21mg 1.37mg 23%
Manganese 0.476mg 21%
Protein 7.1g 17.19g 20%
Phosphorus 75mg 215mg 20%
Vitamin B6 0.03mg 0.296mg 20%
Vitamin B12 0µg 0.47µg 20%
Cholesterol 0mg 46mg 15%
Folate 88µg 31µg 14%
Vitamin B2 0.341mg 0.186mg 12%
Carbs 52.6g 19.87g 11%
Vitamin B5 0.302mg 0.826mg 10%
Vitamin B3 4.073mg 5.575mg 9%
Calcium 11mg 95mg 8%
Zinc 0.49mg 1.34mg 8%
Choline 6.9mg 47.8mg 7%
Saturated fat 1.47g 3.109g 7%
Sodium 483mg 630mg 6%
Polyunsaturated fat 0.923g 1.88g 6%
Vitamin C 0mg 4.4mg 5%
Vitamin K 2.5µg 8.7µg 5%
Calories 299kcal 220kcal 4%
Vitamin E 0.08mg 0.61mg 4%
Potassium 74mg 226mg 4%
Vitamin A 0µg 35µg 4%
Magnesium 15mg 32mg 4%
Selenium 23.3µg 24.8µg 3%
Fats 6g 8.05g 3%
Fiber 1.9g 1.2g 3%
Copper 0.101mg 0.089mg 1%
Vitamin D 0IU 5IU 1%
Monounsaturated fat 3.149g 2.949g 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 50.7g 18.67g N/A
Sugar 0.18g 4.68g N/A
Trans fat 0.071g N/A
Tryptophan 0.088mg 0%
Threonine 0.194mg 0%
Isoleucine 0.246mg 0%
Leucine 0.49mg 0%
Lysine 0.158mg 0%
Methionine 0.126mg 0%
Phenylalanine 0.359mg 0%
Valine 0.286mg 0%
Histidine 0.159mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.007g N/A
Omega-3 - DPA 0g 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Club sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
30%
Filo
37%
Club sandwich
Minerals Daily Need Coverage Score
47%
Filo
50%
Club sandwich

Comparison summary

Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 4.5g)
Which food contains less Sodium?
Filo
Filo contains less Sodium (difference - 147mg)
Which food is lower in Saturated fat?
Filo
Filo is lower in Saturated fat (difference - 1.639g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Club sandwich
Club sandwich is relatively richer in minerals
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.