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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

Filo vs Dates 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
5
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%
Dates
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
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.
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%
Dates
3
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.7µg
~equal in Choline ~6.3mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Dates
1
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
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
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
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +8647.2%
Contains more Poly. FatPolyunsaturated fat +4757.9%
Contains less Sat. FatSaturated fat -97.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Filo Dates
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Filo Dates 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Dates
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Filo
12%
Dates
Minerals Daily Need Coverage Score
47%
Filo
29%
Dates

Comparison summary

Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 63.17g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 4)
Which food is cheaper?
Filo
Filo is cheaper (difference - $2)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 481mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 1.438g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.