Filo vs. Coconut — In-Depth Nutrition Comparison
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Important differences between filo and coconut
- Filo has more vitamin B1, vitamin B2, selenium, vitamin B3, and folate; however, coconut has more manganese, copper, and fiber.
- Coconut's daily need coverage for saturated fat is 141% more.
- Filo has 24 times more sodium than coconut. Filo has 483mg of sodium, while coconut has 20mg.
- Coconut has a higher glycemic index than filo.
The food varieties used in the comparison are Phyllo dough and Nuts, coconut meat, raw.
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 | +32.1% |
| Contains more SeleniumSelenium | +130.7% |
| Contains more MagnesiumMagnesium | +113.3% |
| Contains more CalciumCalcium | +27.3% |
| Contains more PotassiumPotassium | +381.1% |
| Contains more CopperCopper | +330.7% |
| Contains more ZincZinc | +124.5% |
| Contains more PhosphorusPhosphorus | +50.7% |
| Contains less SodiumSodium | -95.9% |
| Contains more ManganeseManganese | +215.1% |
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.
| Contains more Vitamin B1Vitamin B1 | +719.7% |
| Contains more Vitamin B2Vitamin B2 | +1605% |
| Contains more Vitamin B3Vitamin B3 | +654.3% |
| Contains more Vitamin KVitamin K | +1150% |
| Contains more FolateFolate | +238.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +200% |
| Contains more Vitamin B6Vitamin B6 | +80% |
| Contains more CholineCholine | +75.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 1.47g | 29.698g | 128% |
| Manganese | 0.476mg | 1.5mg | 45% |
| Fats | 6g | 33.49g | 42% |
| Vitamin B1 | 0.541mg | 0.066mg | 40% |
| Copper | 0.101mg | 0.435mg | 37% |
| Fiber | 1.9g | 9g | 28% |
| Vitamin B2 | 0.341mg | 0.02mg | 25% |
| Selenium | 23.3µg | 10.1µg | 24% |
| Vitamin B3 | 4.073mg | 0.54mg | 22% |
| Sodium | 483mg | 20mg | 20% |
| Folate | 88µg | 26µg | 16% |
| Carbs | 52.6g | 15.23g | 12% |
| Iron | 3.21mg | 2.43mg | 10% |
| Potassium | 74mg | 356mg | 8% |
| Protein | 7.1g | 3.33g | 8% |
| Zinc | 0.49mg | 1.1mg | 6% |
| Phosphorus | 75mg | 113mg | 5% |
| Monounsaturated fat | 3.149g | 1.425g | 4% |
| Magnesium | 15mg | 32mg | 4% |
| Vitamin C | 0mg | 3.3mg | 4% |
| Polyunsaturated fat | 0.923g | 0.366g | 4% |
| Calories | 299kcal | 354kcal | 3% |
| Vitamin B6 | 0.03mg | 0.054mg | 2% |
| Vitamin K | 2.5µg | 0.2µg | 2% |
| Vitamin E | 0.08mg | 0.24mg | 1% |
| Choline | 6.9mg | 12.1mg | 1% |
| Net carbs | 50.7g | 6.23g | N/A |
| Calcium | 11mg | 14mg | 0% |
| Sugar | 0.18g | 6.23g | N/A |
| Vitamin B5 | 0.302mg | 0.3mg | 0% |
| Tryptophan | 0.088mg | 0.039mg | 0% |
| Threonine | 0.194mg | 0.121mg | 0% |
| Isoleucine | 0.246mg | 0.131mg | 0% |
| Leucine | 0.49mg | 0.247mg | 0% |
| Lysine | 0.158mg | 0.147mg | 0% |
| Methionine | 0.126mg | 0.062mg | 0% |
| Phenylalanine | 0.359mg | 0.169mg | 0% |
| Valine | 0.286mg | 0.202mg | 0% |
| Histidine | 0.159mg | 0.077mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +113.2% |
| Contains more CarbsCarbs | +245.4% |
| Contains more OtherOther | +77.1% |
| Contains more FatsFats | +458.2% |
| Contains more WaterWater | +44.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95.1% |
| Contains more Mono. FatMonounsaturated fat | +121% |
| Contains more Poly. FatPolyunsaturated fat | +152.2% |
