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  6. Filo vs. Cocoa solids

Filo vs. Cocoa solids — In-Depth Nutrition Comparison

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Summary of differences between filo and cocoa solids

  • Filo has more vitamin B1; however, cocoa solids are higher in copper, manganese, fiber, iron, magnesium, phosphorus, zinc, and potassium.
  • Cocoa solids cover your daily need for copper, 410% more than filo.
  • Filo has 7 times more vitamin B1 than cocoa solids. While filo has 0.541mg of vitamin B1, cocoa solids have only 0.078mg.
  • Filo has less saturated fat.
  • The glycemic index of filo is higher.

These are the specific foods used in this comparison Phyllo dough and Cocoa, dry powder, unsweetened.

Infographic

Filo vs Cocoa solids 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
1
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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Contains more SeleniumSelenium +62.9%
Contains more MagnesiumMagnesium +3226.7%
Contains more CalciumCalcium +1063.6%
Contains more PotassiumPotassium +1959.5%
Contains more IronIron +331.8%
Contains more CopperCopper +3650.5%
Contains more ZincZinc +1289.8%
Contains more PhosphorusPhosphorus +878.7%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +706.1%

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
5
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% 0% 2% 0% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
Contains more Vitamin B1Vitamin B1 +593.6%
Contains more Vitamin B2Vitamin B2 +41.5%
Contains more Vitamin B3Vitamin B3 +86.4%
Contains more Vitamin B5Vitamin B5 +18.9%
Contains more FolateFolate +175%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B6Vitamin B6 +293.3%
Contains more CholineCholine +73.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.5µg

All nutrients comparison - raw data values

Nutrient Filo Cocoa solids DV% diff.
Copper 0.101mg 3.788mg 410%
Manganese 0.476mg 3.837mg 146%
Fiber 1.9g 37g 140%
Iron 3.21mg 13.86mg 133%
Magnesium 15mg 499mg 115%
Phosphorus 75mg 734mg 94%
Caffeine 0mg 230mg 58%
Zinc 0.49mg 6.81mg 57%
Potassium 74mg 1524mg 43%
Vitamin B1 0.541mg 0.078mg 39%
Saturated fat 1.47g 8.07g 30%
Protein 7.1g 19.6g 25%
Sodium 483mg 21mg 20%
Selenium 23.3µg 14.3µg 16%
Folate 88µg 32µg 14%
Calcium 11mg 128mg 12%
Fats 6g 13.7g 12%
Vitamin B3 4.073mg 2.185mg 12%
Vitamin B2 0.341mg 0.241mg 8%
Vitamin B6 0.03mg 0.118mg 7%
Calories 299kcal 228kcal 4%
Monounsaturated fat 3.149g 4.57g 4%
Polyunsaturated fat 0.923g 0.44g 3%
Carbs 52.6g 57.9g 2%
Vitamin B5 0.302mg 0.254mg 1%
Choline 6.9mg 12mg 1%
Net carbs 50.7g 20.9g N/A
Sugar 0.18g 1.75g N/A
Vitamin E 0.08mg 0.1mg 0%
Vitamin K 2.5µg 2.5µg 0%
Tryptophan 0.088mg 0.293mg 0%
Threonine 0.194mg 0.776mg 0%
Isoleucine 0.246mg 0.76mg 0%
Leucine 0.49mg 1.189mg 0%
Lysine 0.158mg 0.983mg 0%
Methionine 0.126mg 0.202mg 0%
Phenylalanine 0.359mg 0.941mg 0%
Valine 0.286mg 1.177mg 0%
Histidine 0.159mg 0.339mg 0%

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
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Contains more WaterWater +986.7%
Contains more ProteinProtein +176.1%
Contains more FatsFats +128.3%
Contains more CarbsCarbs +10.1%
Contains more OtherOther +241.2%

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
62% 35% 3%
Saturated fat: Sat. Fat 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -81.8%
Contains more Poly. FatPolyunsaturated fat +109.8%
Contains more Mono. FatMonounsaturated fat +45.1%

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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. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.