Filo vs. Dates — In-Depth Nutrition Comparison
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A recap on differences between filo and dates
- Filo is higher in vitamin B1, selenium, iron, vitamin B2, vitamin B3, and folate, yet dates are higher in fiber, potassium, and copper.
- Filo covers your daily vitamin B1 needs 41% more than dates.
- Filo contains 242 times more sodium than dates. While filo contains 483mg of sodium, dates contain only 2mg.
Food varieties used in this article are Phyllo dough and Dates, deglet noor.
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 | +214.7% |
| Contains more ZincZinc | +69% |
| Contains more PhosphorusPhosphorus | +21% |
| Contains more ManganeseManganese | +81.7% |
| Contains more SeleniumSelenium | +676.7% |
| Contains more MagnesiumMagnesium | +186.7% |
| Contains more CalciumCalcium | +254.5% |
| Contains more PotassiumPotassium | +786.5% |
| Contains more CopperCopper | +104% |
| Contains less SodiumSodium | -99.6% |
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 | +60% |
| Contains more Vitamin B1Vitamin B1 | +940.4% |
| Contains more Vitamin B2Vitamin B2 | +416.7% |
| Contains more Vitamin B3Vitamin B3 | +219.7% |
| Contains more FolateFolate | +363.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +95% |
| Contains more Vitamin B6Vitamin B6 | +450% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.541mg | 0.052mg | 41% |
| Selenium | 23.3µg | 3µg | 37% |
| Iron | 3.21mg | 1.02mg | 27% |
| Fructose | 19.56g | 24% | |
| Fiber | 1.9g | 8g | 24% |
| Sodium | 483mg | 2mg | 21% |
| Vitamin B2 | 0.341mg | 0.066mg | 21% |
| Folate | 88µg | 19µg | 17% |
| Vitamin B3 | 4.073mg | 1.274mg | 17% |
| Potassium | 74mg | 656mg | 17% |
| Copper | 0.101mg | 0.206mg | 12% |
| Vitamin B6 | 0.03mg | 0.165mg | 10% |
| Manganese | 0.476mg | 0.262mg | 9% |
| Fats | 6g | 0.39g | 9% |
| Protein | 7.1g | 2.45g | 9% |
| Monounsaturated fat | 3.149g | 0.036g | 8% |
| Magnesium | 15mg | 43mg | 7% |
| Carbs | 52.6g | 75.03g | 7% |
| Saturated fat | 1.47g | 0.032g | 7% |
| Polyunsaturated fat | 0.923g | 0.019g | 6% |
| Vitamin B5 | 0.302mg | 0.589mg | 6% |
| Calcium | 11mg | 39mg | 3% |
| Zinc | 0.49mg | 0.29mg | 2% |
| Phosphorus | 75mg | 62mg | 2% |
| Calories | 299kcal | 282kcal | 1% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 50.7g | 67.03g | N/A |
| Sugar | 0.18g | 63.35g | N/A |
| Vitamin E | 0.08mg | 0.05mg | 0% |
| Vitamin K | 2.5µg | 2.7µg | 0% |
| Choline | 6.9mg | 6.3mg | 0% |
| Tryptophan | 0.088mg | 0.012mg | 0% |
| Threonine | 0.194mg | 0.043mg | 0% |
| Isoleucine | 0.246mg | 0.049mg | 0% |
| Leucine | 0.49mg | 0.084mg | 0% |
| Lysine | 0.158mg | 0.066mg | 0% |
| Methionine | 0.126mg | 0.022mg | 0% |
| Phenylalanine | 0.359mg | 0.05mg | 0% |
| Valine | 0.286mg | 0.071mg | 0% |
| Histidine | 0.159mg | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +189.8% |
| Contains more FatsFats | +1438.5% |
| Contains more WaterWater | +58.8% |
| Contains more CarbsCarbs | +42.6% |
~equal in
Other
~1.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +8647.2% |
| Contains more Poly. FatPolyunsaturated fat | +4757.9% |
| Contains less Sat. FatSaturated fat | -97.8% |
