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  6. Filo vs. Coconut milk

Filo vs. Coconut milk — In-Depth Nutrition Comparison

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A recap on differences between filo and coconut milk

  • Filo is higher in vitamin B1, selenium, vitamin B2, vitamin B3, iron, and folate, yet coconut milk is higher in manganese and copper.
  • Coconut milk covers your daily saturated fat needs 98% more than filo.
  • The amount of sodium in coconut milk is lower.
  • The glycemic index of filo is lower.

Food varieties used in this article are Phyllo dough and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Filo vs Coconut milk 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
2
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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more IronIron +95.7%
Contains more SeleniumSelenium +275.8%
Contains more MagnesiumMagnesium +146.7%
Contains more CalciumCalcium +45.5%
Contains more PotassiumPotassium +255.4%
Contains more CopperCopper +163.4%
Contains more ZincZinc +36.7%
Contains more PhosphorusPhosphorus +33.3%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +92.4%

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
6
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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin B1Vitamin B1 +1980.8%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +435.9%
Contains more Vitamin B5Vitamin B5 +65%
Contains more Vitamin KVitamin K +2400%
Contains more FolateFolate +450%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +87.5%
Contains more CholineCholine +23.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.033mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Filo Coconut milk DV% diff.
Saturated fat 1.47g 21.14g 89%
Vitamin B1 0.541mg 0.026mg 43%
Selenium 23.3µg 6.2µg 31%
Fats 6g 23.84g 27%
Vitamin B2 0.341mg 0mg 26%
Vitamin B3 4.073mg 0.76mg 21%
Sodium 483mg 15mg 20%
Iron 3.21mg 1.64mg 20%
Manganese 0.476mg 0.916mg 19%
Folate 88µg 16µg 18%
Copper 0.101mg 0.266mg 18%
Carbs 52.6g 5.54g 16%
Protein 7.1g 2.29g 10%
Potassium 74mg 263mg 6%
Magnesium 15mg 37mg 5%
Monounsaturated fat 3.149g 1.014g 5%
Phosphorus 75mg 100mg 4%
Polyunsaturated fat 0.923g 0.261g 4%
Calories 299kcal 230kcal 3%
Vitamin C 0mg 2.8mg 3%
Vitamin B5 0.302mg 0.183mg 2%
Zinc 0.49mg 0.67mg 2%
Vitamin K 2.5µg 0.1µg 2%
Calcium 11mg 16mg 1%
Fiber 1.9g 2.2g 1%
Net carbs 50.7g 3.34g N/A
Sugar 0.18g 3.34g N/A
Vitamin E 0.08mg 0.15mg 0%
Vitamin B6 0.03mg 0.033mg 0%
Choline 6.9mg 8.5mg 0%
Tryptophan 0.088mg 0.027mg 0%
Threonine 0.194mg 0.083mg 0%
Isoleucine 0.246mg 0.09mg 0%
Leucine 0.49mg 0.17mg 0%
Lysine 0.158mg 0.101mg 0%
Methionine 0.126mg 0.043mg 0%
Phenylalanine 0.359mg 0.116mg 0%
Valine 0.286mg 0.139mg 0%
Histidine 0.159mg 0.053mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
Filo
3
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more ProteinProtein +210%
Contains more CarbsCarbs +849.5%
Contains more OtherOther +139.4%
Contains more FatsFats +297.3%
Contains more WaterWater +107.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
Filo
3
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -93%
Contains more Mono. FatMonounsaturated fat +210.6%
Contains more Poly. FatPolyunsaturated fat +253.6%

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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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.