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  6. Filo vs. Cranberries

Filo vs. Cranberries — In-Depth Nutrition Comparison

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What are the main differences between filo and cranberries?

  • Filo is richer in vitamin B1, selenium, iron, vitamin B3, vitamin B2, folate, phosphorus, and manganese, while cranberries are higher in vitamin C.
  • Filo's daily need coverage for vitamin B1 is 44% higher.
  • Cranberries have 242 times less sodium than filo. Filo has 483mg of sodium, while cranberries have 2mg.

We used Phyllo dough and Cranberries, raw types in this comparison.

Infographic

Filo vs Cranberries 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
8
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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +37.5%
Contains more IronIron +1295.7%
Contains more CopperCopper +80.4%
Contains more ZincZinc +444.4%
Contains more PhosphorusPhosphorus +581.8%
Contains more ManganeseManganese +78.3%
Contains more SeleniumSelenium +23200%
Contains less SodiumSodium -99.6%
~equal in Potassium ~80mg

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
5
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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin B1Vitamin B1 +4408.3%
Contains more Vitamin B2Vitamin B2 +1605%
Contains more Vitamin B3Vitamin B3 +3932.7%
Contains more FolateFolate +8700%
Contains more CholineCholine +25.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1550%
Contains more Vitamin B6Vitamin B6 +90%
Contains more Vitamin KVitamin K +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.295mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Filo Cranberries DV% diff.
Vitamin B1 0.541mg 0.012mg 44%
Selenium 23.3µg 0.1µg 42%
Iron 3.21mg 0.23mg 37%
Vitamin B3 4.073mg 0.101mg 25%
Vitamin B2 0.341mg 0.02mg 25%
Folate 88µg 1µg 22%
Sodium 483mg 2mg 21%
Vitamin C 0mg 14mg 16%
Carbs 52.6g 11.97g 14%
Protein 7.1g 0.46g 13%
Calories 299kcal 46kcal 13%
Fats 6g 0.13g 9%
Phosphorus 75mg 11mg 9%
Manganese 0.476mg 0.267mg 9%
Vitamin E 0.08mg 1.32mg 8%
Monounsaturated fat 3.149g 0.018g 8%
Saturated fat 1.47g 0.008g 7%
Fiber 1.9g 3.6g 7%
Polyunsaturated fat 0.923g 0.055g 6%
Copper 0.101mg 0.056mg 5%
Zinc 0.49mg 0.09mg 4%
Vitamin B6 0.03mg 0.057mg 2%
Magnesium 15mg 6mg 2%
Vitamin K 2.5µg 5µg 2%
Fructose 0.67g 1%
Net carbs 50.7g 8.37g N/A
Calcium 11mg 8mg 0%
Potassium 74mg 80mg 0%
Sugar 0.18g 4.27g N/A
Vitamin A 0µg 3µg 0%
Vitamin B5 0.302mg 0.295mg 0%
Choline 6.9mg 5.5mg 0%
Tryptophan 0.088mg 0.003mg 0%
Threonine 0.194mg 0.028mg 0%
Isoleucine 0.246mg 0.033mg 0%
Leucine 0.49mg 0.053mg 0%
Lysine 0.158mg 0.039mg 0%
Methionine 0.126mg 0.003mg 0%
Phenylalanine 0.359mg 0.036mg 0%
Valine 0.286mg 0.045mg 0%
Histidine 0.159mg 0.018mg 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
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more ProteinProtein +1443.5%
Contains more FatsFats +4515.4%
Contains more CarbsCarbs +339.4%
Contains more OtherOther +1316.7%
Contains more WaterWater +167.9%

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
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains more Mono. FatMonounsaturated fat +17394.4%
Contains more Poly. FatPolyunsaturated fat +1578.2%
Contains less Sat. FatSaturated fat -99.5%

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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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.