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Filo vs. Dulce de Leche — In-Depth Nutrition Comparison

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Summary of differences between filo and dulce de Leche

  • Filo has more vitamin B1, iron, selenium, vitamin B3, manganese, and folate; however, dulce de Leche is higher in calcium and phosphorus.
  • Filo covers your daily need for vitamin B1, 44% more than dulce de Leche.
  • Filo has 238 times more manganese than dulce de Leche. While filo has 0.476mg of manganese, dulce de Leche has only 0.002mg.
  • Dulce de Leche has less sodium.

These are the specific foods used in this comparison Phyllo dough and Dulce de Leche.

Infographic

Filo vs Dulce de Leche 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
4
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 16% 75% 31% 6.4% 1.3% 22% 83% 17% 0.26% 15%
Contains more IronIron +1788.2%
Contains more CopperCopper +2425%
Contains more ManganeseManganese +23700%
Contains more SeleniumSelenium +763%
Contains more MagnesiumMagnesium +46.7%
Contains more CalciumCalcium +2181.8%
Contains more PotassiumPotassium +373%
Contains more ZincZinc +61.2%
Contains more PhosphorusPhosphorus +157.3%
Contains less SodiumSodium -73.3%

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%
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 8.7% 25% 4% 3% 4% 93% 3.9% 50% 3.7% 39% 3.3% 8.3% 49%
Contains more Vitamin B1Vitamin B1 +3281.3%
Contains more Vitamin B3Vitamin B3 +1839.5%
Contains more Vitamin B6Vitamin B6 +87.5%
Contains more Vitamin KVitamin K +92.3%
Contains more FolateFolate +700%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +18.8%
Contains more Vitamin B5Vitamin B5 +176.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1191.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
2
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
7% 7% 55% 29% 2%
Protein: 6.84 g
Fats: 7.35 g
Carbs: 55.35 g
Water: 28.71 g
Other: 1.75 g
Contains more WaterWater +13.5%
Contains more FatsFats +22.5%
~equal in Protein ~6.84g
~equal in Carbs ~55.35g
~equal in Other ~1.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
3
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
64% 30% 5%
Saturated fat: Sat. Fat 4.534 g
Monounsaturated fat: Mono. Fat 2.143 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains less Sat. FatSaturated fat -67.6%
Contains more Mono. FatMonounsaturated fat +46.9%
Contains more Poly. FatPolyunsaturated fat +146.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Filo Dulce de Leche DV% diff.
Vitamin B1 0.541mg 0.016mg 44%
Iron 3.21mg 0.17mg 38%
Selenium 23.3µg 2.7µg 37%
Vitamin B3 4.073mg 0.21mg 24%
Calcium 11mg 251mg 24%
Manganese 0.476mg 0.002mg 21%
Folate 88µg 11µg 19%
Phosphorus 75mg 193mg 17%
Choline 6.9mg 89.1mg 15%
Sodium 483mg 129mg 15%
Saturated fat 1.47g 4.534g 14%
Vitamin B12 0µg 0.31µg 13%
Vitamin B5 0.302mg 0.835mg 11%
Copper 0.101mg 0.004mg 11%
Cholesterol 0mg 29mg 10%
Vitamin A 0µg 74µg 8%
Fiber 1.9g 0g 8%
Potassium 74mg 350mg 8%
Vitamin B2 0.341mg 0.405mg 5%
Polyunsaturated fat 0.923g 0.375g 4%
Zinc 0.49mg 0.79mg 3%
Monounsaturated fat 3.149g 2.143g 3%
Vitamin C 0mg 2.6mg 3%
Magnesium 15mg 22mg 2%
Fats 6g 7.35g 2%
Vitamin K 2.5µg 1.3µg 1%
Calories 299kcal 315kcal 1%
Vitamin B6 0.03mg 0.016mg 1%
Protein 7.1g 6.84g 1%
Vitamin D 0µg 0.2µg 1%
Vitamin E 0.08mg 0.2mg 1%
Vitamin D 0IU 6IU 1%
Carbs 52.6g 55.35g 1%
Net carbs 50.7g 55.35g N/A
Sugar 0.18g 49.74g N/A
Trans fat 0.364g N/A
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%
Fructose 0.32g 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - ALA 0.05g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.131g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Dulce de Leche
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
23%
Dulce de Leche
Minerals Daily Need Coverage Score
47%
Filo
27%
Dulce de Leche

Comparison summary

Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 29mg)
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 49.56g)
Which food is lower in Saturated fat?
Filo
Filo is lower in Saturated fat (difference - 3.064g)
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 - $3)
Which food contains less Sodium?
Dulce de Leche
Dulce de Leche contains less Sodium (difference - 354mg)
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. Dulce de Leche - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173461/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.