Filo vs. Garden cress — In-Depth Nutrition Comparison
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Differences between filo and garden cress
- Filo has more selenium, vitamin B1, iron, and vitamin B3, while garden cress has more vitamin K, vitamin A, vitamin C, vitamin B6, and potassium.
- Garden cress's daily need coverage for vitamin K is 449% higher.
- Garden cress contains 35 times less sodium than filo. Filo contains 483mg of sodium, while garden cress contains 14mg.
The food types used in this comparison are Phyllo dough and Cress, garden, raw.
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 IronIron | +146.9% |
| Contains more ZincZinc | +113% |
| Contains more SeleniumSelenium | +2488.9% |
| Contains more MagnesiumMagnesium | +153.3% |
| Contains more CalciumCalcium | +636.4% |
| Contains more PotassiumPotassium | +718.9% |
| Contains more CopperCopper | +68.3% |
| Contains less SodiumSodium | -97.1% |
| Contains more ManganeseManganese | +16.2% |
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.
| Contains more Vitamin B1Vitamin B1 | +576.3% |
| Contains more Vitamin B2Vitamin B2 | +31.2% |
| Contains more Vitamin B3Vitamin B3 | +307.3% |
| Contains more Vitamin B5Vitamin B5 | +24.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +775% |
| Contains more Vitamin B6Vitamin B6 | +723.3% |
| Contains more Vitamin KVitamin K | +21576% |
| Contains more CholineCholine | +182.6% |
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:
2.6 g
Fats:
0.7 g
Carbs:
5.5 g
Water:
89.4 g
Other:
1.8 g
| Contains more ProteinProtein | +173.1% |
| Contains more FatsFats | +757.1% |
| Contains more CarbsCarbs | +856.4% |
| Contains more WaterWater | +174.2% |
~equal in
Other
~1.8g
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
0.023 g
Monounsaturated fat:
Mono. Fat
0.239 g
Polyunsaturated fat:
Poly. Fat
0.228 g
| Contains more Mono. FatMonounsaturated fat | +1217.6% |
| Contains more Poly. FatPolyunsaturated fat | +304.8% |
| Contains less Sat. FatSaturated fat | -98.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 2.5µg | 541.9µg | 450% |
| Vitamin C | 0mg | 69mg | 77% |
| Selenium | 23.3µg | 0.9µg | 41% |
| Vitamin B1 | 0.541mg | 0.08mg | 38% |
| Vitamin A | 0µg | 346µg | 38% |
| Iron | 3.21mg | 1.3mg | 24% |
| Sodium | 483mg | 14mg | 20% |
| Vitamin B3 | 4.073mg | 1mg | 19% |
| Vitamin B6 | 0.03mg | 0.247mg | 17% |
| Carbs | 52.6g | 5.5g | 16% |
| Potassium | 74mg | 606mg | 16% |
| Calories | 299kcal | 32kcal | 13% |
| Protein | 7.1g | 2.6g | 9% |
| Copper | 0.101mg | 0.17mg | 8% |
| Fats | 6g | 0.7g | 8% |
| Monounsaturated fat | 3.149g | 0.239g | 7% |
| Calcium | 11mg | 81mg | 7% |
| Saturated fat | 1.47g | 0.023g | 7% |
| Vitamin B2 | 0.341mg | 0.26mg | 6% |
| Polyunsaturated fat | 0.923g | 0.228g | 5% |
| Magnesium | 15mg | 38mg | 5% |
| Vitamin E | 0.08mg | 0.7mg | 4% |
| Fiber | 1.9g | 1.1g | 3% |
| Manganese | 0.476mg | 0.553mg | 3% |
| Choline | 6.9mg | 19.5mg | 2% |
| Folate | 88µg | 80µg | 2% |
| Zinc | 0.49mg | 0.23mg | 2% |
| Vitamin B5 | 0.302mg | 0.242mg | 1% |
| Net carbs | 50.7g | 4.4g | N/A |
| Sugar | 0.18g | 4.4g | N/A |
| Phosphorus | 75mg | 76mg | 0% |
| Tryptophan | 0.088mg | 0% | |
| Threonine | 0.194mg | 0% | |
| Isoleucine | 0.246mg | 0% | |
| Leucine | 0.49mg | 0% | |
| Lysine | 0.158mg | 0% | |
| Methionine | 0.126mg | 0% | |
| Phenylalanine | 0.359mg | 0% | |
| Valine | 0.286mg | 0% | |
| Histidine | 0.159mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
150%
Minerals Daily Need Coverage Score
47%
33%
Comparison summary
Which food contains less Sodium?
Garden cress contains less Sodium (difference - 469mg)
Which food is lower in Saturated fat?
Garden cress is lower in Saturated fat (difference - 1.447g)
Which food is lower in glycemic index?
Garden cress is lower in glycemic index (difference - 38)
Which food is lower in Sugar?
Filo is lower in Sugar (difference - 4.22g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.