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  6. Filo vs. Plantain raw

Filo vs. Plantain raw — In-Depth Nutrition Comparison

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A recap on differences between filo and plantain raw

  • Filo is higher in vitamin B1, selenium, iron, vitamin B2, vitamin B3, and folate, yet plantain raw is higher in vitamin A, vitamin B6, and vitamin C.
  • Filo covers your daily vitamin B1 needs 41% more than plantain raw.
  • Filo contains 121 times more sodium than plantain raw. While filo contains 483mg of sodium, plantain raw contains only 4mg.

Food varieties used in this article are Phyllo dough and Plantains, raw.

Infographic

Filo vs Plantain raw 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
7
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% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +266.7%
Contains more IronIron +435%
Contains more CopperCopper +24.7%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +120.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1453.3%
Contains more MagnesiumMagnesium +146.7%
Contains more PotassiumPotassium +574.3%
Contains less SodiumSodium -99.2%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin B1Vitamin B1 +940.4%
Contains more Vitamin B2Vitamin B2 +531.5%
Contains more Vitamin B3Vitamin B3 +493.7%
Contains more Vitamin B5Vitamin B5 +16.2%
Contains more Vitamin KVitamin K +257.1%
Contains more FolateFolate +300%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +75%
Contains more Vitamin B6Vitamin B6 +896.7%
Contains more CholineCholine +95.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Filo Plantain raw DV% diff.
Vitamin B1 0.541mg 0.052mg 41%
Selenium 23.3µg 1.5µg 40%
Iron 3.21mg 0.6mg 33%
Vitamin B2 0.341mg 0.054mg 22%
Sodium 483mg 4mg 21%
Vitamin B6 0.03mg 0.299mg 21%
Vitamin B3 4.073mg 0.686mg 21%
Manganese 0.476mg 21%
Vitamin C 0mg 18.4mg 20%
Folate 88µg 22µg 17%
Potassium 74mg 499mg 13%
Protein 7.1g 1.3g 12%
Calories 299kcal 122kcal 9%
Fats 6g 0.37g 9%
Monounsaturated fat 3.149g 0.032g 8%
Carbs 52.6g 31.89g 7%
Polyunsaturated fat 0.923g 0.069g 6%
Vitamin A 0µg 56µg 6%
Saturated fat 1.47g 0.143g 6%
Phosphorus 75mg 34mg 6%
Magnesium 15mg 37mg 5%
Zinc 0.49mg 0.14mg 3%
Fiber 1.9g 2.3g 2%
Vitamin K 2.5µg 0.7µg 2%
Copper 0.101mg 0.081mg 2%
Calcium 11mg 3mg 1%
Vitamin B5 0.302mg 0.26mg 1%
Choline 6.9mg 13.5mg 1%
Net carbs 50.7g 29.59g N/A
Sugar 0.18g 15g N/A
Vitamin E 0.08mg 0.14mg 0%
Tryptophan 0.088mg 0.015mg 0%
Threonine 0.194mg 0.034mg 0%
Isoleucine 0.246mg 0.036mg 0%
Leucine 0.49mg 0.059mg 0%
Lysine 0.158mg 0.06mg 0%
Methionine 0.126mg 0.017mg 0%
Phenylalanine 0.359mg 0.044mg 0%
Valine 0.286mg 0.046mg 0%
Histidine 0.159mg 0.064mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
Filo
4
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +446.2%
Contains more FatsFats +1521.6%
Contains more CarbsCarbs +64.9%
Contains more OtherOther +46.6%
Contains more WaterWater +100.2%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +9740.6%
Contains more Poly. FatPolyunsaturated fat +1237.7%
Contains less Sat. FatSaturated fat -90.3%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.