Filo vs. Couscous — In-Depth Nutrition Comparison
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What are the differences between filo and couscous?
- Filo is higher in vitamin B1, iron, vitamin B2, vitamin B3, folate, manganese, and phosphorus; however, couscous is richer in selenium.
- Filo's daily need coverage for vitamin B1 is 40% more.
- Couscous contains 97 times less sodium than filo. Filo contains 483mg of sodium, while couscous contains 5mg.
- Filo has a lower glycemic index (38) than couscous (65).
We used Phyllo dough and Couscous, cooked types in this article.
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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 | +87.5% |
| Contains more CalciumCalcium | +37.5% |
| Contains more PotassiumPotassium | +27.6% |
| Contains more IronIron | +744.7% |
| Contains more CopperCopper | +146.3% |
| Contains more ZincZinc | +88.5% |
| Contains more PhosphorusPhosphorus | +240.9% |
| Contains more ManganeseManganese | +466.7% |
| Contains less SodiumSodium | -99% |
| Contains more SeleniumSelenium | +18% |
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 | +758.7% |
| Contains more Vitamin B2Vitamin B2 | +1163% |
| Contains more Vitamin B3Vitamin B3 | +314.3% |
| Contains more Vitamin KVitamin K | +2400% |
| Contains more FolateFolate | +486.7% |
| Contains more CholineCholine | +109.1% |
| Contains more Vitamin EVitamin E | +62.5% |
| Contains more Vitamin B5Vitamin B5 | +22.8% |
| Contains more Vitamin B6Vitamin B6 | +70% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.541mg | 0.063mg | 40% |
| Iron | 3.21mg | 0.38mg | 35% |
| Vitamin B2 | 0.341mg | 0.027mg | 24% |
| Sodium | 483mg | 5mg | 21% |
| Vitamin B3 | 4.073mg | 0.983mg | 19% |
| Folate | 88µg | 15µg | 18% |
| Manganese | 0.476mg | 0.084mg | 17% |
| Carbs | 52.6g | 23.22g | 10% |
| Calories | 299kcal | 112kcal | 9% |
| Fats | 6g | 0.16g | 9% |
| Phosphorus | 75mg | 22mg | 8% |
| Selenium | 23.3µg | 27.5µg | 8% |
| Monounsaturated fat | 3.149g | 0.022g | 8% |
| Saturated fat | 1.47g | 0.029g | 7% |
| Protein | 7.1g | 3.79g | 7% |
| Copper | 0.101mg | 0.041mg | 7% |
| Polyunsaturated fat | 0.923g | 0.064g | 6% |
| Fiber | 1.9g | 1.4g | 2% |
| Vitamin B6 | 0.03mg | 0.051mg | 2% |
| Vitamin K | 2.5µg | 0.1µg | 2% |
| Magnesium | 15mg | 8mg | 2% |
| Zinc | 0.49mg | 0.26mg | 2% |
| Vitamin B5 | 0.302mg | 0.371mg | 1% |
| Choline | 6.9mg | 3.3mg | 1% |
| Net carbs | 50.7g | 21.82g | N/A |
| Calcium | 11mg | 8mg | 0% |
| Potassium | 74mg | 58mg | 0% |
| Sugar | 0.18g | 0.1g | N/A |
| Vitamin E | 0.08mg | 0.13mg | 0% |
| Tryptophan | 0.088mg | 0.049mg | 0% |
| Threonine | 0.194mg | 0.1mg | 0% |
| Isoleucine | 0.246mg | 0.147mg | 0% |
| Leucine | 0.49mg | 0.259mg | 0% |
| Lysine | 0.158mg | 0.073mg | 0% |
| Methionine | 0.126mg | 0.059mg | 0% |
| Phenylalanine | 0.359mg | 0.184mg | 0% |
| Valine | 0.286mg | 0.162mg | 0% |
| Histidine | 0.159mg | 0.077mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +87.3% |
| Contains more FatsFats | +3650% |
| Contains more CarbsCarbs | +126.5% |
| Contains more OtherOther | +553.8% |
| Contains more WaterWater | +122.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +14213.6% |
| Contains more Poly. FatPolyunsaturated fat | +1342.2% |
| Contains less Sat. FatSaturated fat | -98% |
