Filo vs. Egg white — In-Depth Nutrition Comparison
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Important differences between filo and egg whites
- Filo has more vitamin B1, iron, vitamin B3, folate, manganese, copper, phosphorus, and fiber; however, egg whites have more vitamin B2.
- Filo's daily need coverage for vitamin B1 is 45% more.
- Egg whites are lower in sodium.
- Filo has a higher glycemic index than egg whites.
The food varieties used in the comparison are Phyllo dough and Egg, white, raw, fresh.
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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 MagnesiumMagnesium | +36.4% |
| Contains more CalciumCalcium | +57.1% |
| Contains more IronIron | +3912.5% |
| Contains more CopperCopper | +339.1% |
| Contains more ZincZinc | +1533.3% |
| Contains more PhosphorusPhosphorus | +400% |
| Contains more ManganeseManganese | +4227.3% |
| Contains more SeleniumSelenium | +16.5% |
| Contains more PotassiumPotassium | +120.3% |
| Contains less SodiumSodium | -65.6% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +13425% |
| Contains more Vitamin B3Vitamin B3 | +3779% |
| Contains more Vitamin B5Vitamin B5 | +58.9% |
| Contains more Vitamin B6Vitamin B6 | +500% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2100% |
| Contains more CholineCholine | +527.3% |
| Contains more Vitamin B2Vitamin B2 | +28.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.541mg | 0.004mg | 45% |
| Iron | 3.21mg | 0.08mg | 39% |
| Vitamin B3 | 4.073mg | 0.105mg | 25% |
| Folate | 88µg | 4µg | 21% |
| Manganese | 0.476mg | 0.011mg | 20% |
| Carbs | 52.6g | 0.73g | 17% |
| Sodium | 483mg | 166mg | 14% |
| Calories | 299kcal | 52kcal | 12% |
| Copper | 0.101mg | 0.023mg | 9% |
| Phosphorus | 75mg | 15mg | 9% |
| Fats | 6g | 0.17g | 9% |
| Fiber | 1.9g | 0g | 8% |
| Monounsaturated fat | 3.149g | 0g | 8% |
| Vitamin B2 | 0.341mg | 0.439mg | 8% |
| Protein | 7.1g | 10.9g | 8% |
| Saturated fat | 1.47g | 0g | 7% |
| Polyunsaturated fat | 0.923g | 0g | 6% |
| Selenium | 23.3µg | 20µg | 6% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Zinc | 0.49mg | 0.03mg | 4% |
| Potassium | 74mg | 163mg | 3% |
| Vitamin K | 2.5µg | 0µg | 2% |
| Vitamin B6 | 0.03mg | 0.005mg | 2% |
| Vitamin B5 | 0.302mg | 0.19mg | 2% |
| Choline | 6.9mg | 1.1mg | 1% |
| Magnesium | 15mg | 11mg | 1% |
| Vitamin E | 0.08mg | 0mg | 1% |
| Net carbs | 50.7g | 0.73g | N/A |
| Calcium | 11mg | 7mg | 0% |
| Sugar | 0.18g | 0.71g | N/A |
| Tryptophan | 0.088mg | 0.125mg | 0% |
| Threonine | 0.194mg | 0.449mg | 0% |
| Isoleucine | 0.246mg | 0.661mg | 0% |
| Leucine | 0.49mg | 1.016mg | 0% |
| Lysine | 0.158mg | 0.806mg | 0% |
| Methionine | 0.126mg | 0.399mg | 0% |
| Phenylalanine | 0.359mg | 0.686mg | 0% |
| Valine | 0.286mg | 0.809mg | 0% |
| Histidine | 0.159mg | 0.29mg | 0% |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +3429.4% |
| Contains more CarbsCarbs | +7105.5% |
| Contains more OtherOther | +169.8% |
| Contains more ProteinProtein | +53.5% |
| Contains more WaterWater | +168.6% |
