Filo vs. Fortune cookie — In-Depth Nutrition Comparison
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How are filo and fortune cookie different?
- Filo has more selenium, vitamin B1, iron, vitamin B2, vitamin B3, manganese, phosphorus, and folate than fortune cookie.
- Daily need coverage for selenium for filo is 37% higher.
- Filo contains 16 times more sodium than fortune cookie. While filo contains 483mg of sodium, fortune cookie contains only 31mg.
- Filo has a lower glycemic index (38) than fortune cookie (77).
Phyllo dough and Cookies, fortune are the varieties used in this article.
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 MagnesiumMagnesium | +114.3% |
| Contains more PotassiumPotassium | +80.5% |
| Contains more IronIron | +122.9% |
| Contains more CopperCopper | +68.3% |
| Contains more ZincZinc | +188.2% |
| Contains more PhosphorusPhosphorus | +114.3% |
| Contains more ManganeseManganese | +150.5% |
| Contains more SeleniumSelenium | +703.4% |
| Contains less SodiumSodium | -93.6% |
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 EVitamin E | +166.7% |
| Contains more Vitamin B1Vitamin B1 | +197.3% |
| Contains more Vitamin B2Vitamin B2 | +162.3% |
| Contains more Vitamin B3Vitamin B3 | +121.4% |
| Contains more Vitamin B6Vitamin B6 | +130.8% |
| Contains more Vitamin KVitamin K | +127.3% |
| Contains more FolateFolate | +33.3% |
| Contains more CholineCholine | +15% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 23.3µg | 2.9µg | 37% |
| Vitamin B1 | 0.541mg | 0.182mg | 30% |
| Iron | 3.21mg | 1.44mg | 22% |
| Sodium | 483mg | 31mg | 20% |
| Vitamin B2 | 0.341mg | 0.13mg | 16% |
| Vitamin B3 | 4.073mg | 1.84mg | 14% |
| Manganese | 0.476mg | 0.19mg | 12% |
| Carbs | 52.6g | 84g | 10% |
| Folate | 88µg | 66µg | 6% |
| Protein | 7.1g | 4.2g | 6% |
| Phosphorus | 75mg | 35mg | 6% |
| Fats | 6g | 2.7g | 5% |
| Monounsaturated fat | 3.149g | 1.345g | 5% |
| Copper | 0.101mg | 0.06mg | 5% |
| Saturated fat | 1.47g | 0.669g | 4% |
| Calories | 299kcal | 378kcal | 4% |
| Zinc | 0.49mg | 0.17mg | 3% |
| Polyunsaturated fat | 0.923g | 0.466g | 3% |
| Magnesium | 15mg | 7mg | 2% |
| Cholesterol | 0mg | 2mg | 1% |
| Fiber | 1.9g | 1.6g | 1% |
| Potassium | 74mg | 41mg | 1% |
| Vitamin B6 | 0.03mg | 0.013mg | 1% |
| Vitamin K | 2.5µg | 1.1µg | 1% |
| Net carbs | 50.7g | 82.4g | N/A |
| Calcium | 11mg | 12mg | 0% |
| Sugar | 0.18g | 45.42g | N/A |
| Vitamin E | 0.08mg | 0.03mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Vitamin B5 | 0.302mg | 0.297mg | 0% |
| Vitamin B12 | 0µg | 0.01µg | 0% |
| Choline | 6.9mg | 6mg | 0% |
| Tryptophan | 0.088mg | 0.061mg | 0% |
| Threonine | 0.194mg | 0.123mg | 0% |
| Isoleucine | 0.246mg | 0.165mg | 0% |
| Leucine | 0.49mg | 0.295mg | 0% |
| Lysine | 0.158mg | 0.157mg | 0% |
| Methionine | 0.126mg | 0.076mg | 0% |
| Phenylalanine | 0.359mg | 0.203mg | 0% |
| Valine | 0.286mg | 0.192mg | 0% |
| Histidine | 0.159mg | 0.088mg | 0% |
| Omega-3 - DHA | 0g | 0.001g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.1 g
Fats:
6 g
Carbs:
52.6 g
Water:
32.6 g
Other:
1.7 g
Protein:
4.2 g
Fats:
2.7 g
Carbs:
84 g
Water:
8 g
Other:
1.1 g
| Contains more ProteinProtein | +69% |
| Contains more FatsFats | +122.2% |
| Contains more WaterWater | +307.5% |
| Contains more OtherOther | +54.5% |
| Contains more CarbsCarbs | +59.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.47 g
Monounsaturated fat:
Mono. Fat
3.149 g
Polyunsaturated fat:
Poly. Fat
0.923 g
Saturated fat:
Sat. Fat
0.669 g
Monounsaturated fat:
Mono. Fat
1.345 g
Polyunsaturated fat:
Poly. Fat
0.466 g
| Contains more Mono. FatMonounsaturated fat | +134.1% |
| Contains more Poly. FatPolyunsaturated fat | +98.1% |
| Contains less Sat. FatSaturated fat | -54.5% |
