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Filo vs. English muffin — In-Depth Nutrition Comparison

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What are the differences between filo and English muffins?

  • Filo is higher in vitamin B1, iron, vitamin B3, vitamin B2, folate, and manganese; however, English muffins are richer in phosphorus.
  • Filo's daily need coverage for vitamin B1 is 30% more.
  • English muffins contain 6 times less saturated fat than filo. Filo contains 1.47g of saturated fat, while English muffins contain 0.259g.
  • Filo has a lower glycemic index (38) than English muffins (77).

We used Phyllo dough and English muffins, plain, unenriched, without calcium propionate (includes sourdough) types in this article.

Infographic

Filo vs English muffin 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
3
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 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
Contains more IronIron +260.7%
Contains more ManganeseManganese +33.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +372.7%
Contains more PotassiumPotassium +77%
Contains more CopperCopper +27.7%
Contains more ZincZinc +42.9%
Contains more PhosphorusPhosphorus +77.3%
~equal in Sodium ~464mg

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
7
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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +198.9%
Contains more Vitamin B2Vitamin B2 +121.4%
Contains more Vitamin B3Vitamin B3 +160.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +137.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +47.7%
Contains more Vitamin B6Vitamin B6 +43.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Filo English muffin DV% diff.
Selenium 23.3µg 42%
Vitamin B1 0.541mg 0.181mg 30%
Iron 3.21mg 0.89mg 29%
Vitamin B3 4.073mg 1.566mg 16%
Vitamin B2 0.341mg 0.154mg 14%
Folate 88µg 37µg 13%
Phosphorus 75mg 133mg 8%
Monounsaturated fat 3.149g 0.302g 7%
Fats 6g 1.8g 6%
Saturated fat 1.47g 0.259g 6%
Manganese 0.476mg 0.357mg 5%
Calcium 11mg 52mg 4%
Vitamin B5 0.302mg 0.446mg 3%
Calories 299kcal 235kcal 3%
Copper 0.101mg 0.129mg 3%
Fiber 1.9g 2.7g 3%
Zinc 0.49mg 0.7mg 2%
Vitamin B12 0µg 0.04µg 2%
Carbs 52.6g 46g 2%
Vitamin K 2.5µg 2%
Potassium 74mg 131mg 2%
Sodium 483mg 464mg 1%
Choline 6.9mg 1%
Vitamin B6 0.03mg 0.043mg 1%
Magnesium 15mg 21mg 1%
Protein 7.1g 7.7g 1%
Vitamin E 0.08mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 50.7g 43.3g N/A
Sugar 0.18g N/A
Polyunsaturated fat 0.923g 0.888g 0%
Tryptophan 0.088mg 0.092mg 0%
Threonine 0.194mg 0.242mg 0%
Isoleucine 0.246mg 0.315mg 0%
Leucine 0.49mg 0.553mg 0%
Lysine 0.158mg 0.241mg 0%
Methionine 0.126mg 0.139mg 0%
Phenylalanine 0.359mg 0.379mg 0%
Valine 0.286mg 0.353mg 0%
Histidine 0.159mg 0.17mg 0%

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
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
Contains more FatsFats +233.3%
Contains more CarbsCarbs +14.3%
Contains more WaterWater +29.1%
Contains more OtherOther +41.2%
~equal in Protein ~7.7g

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
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 g
Contains more Mono. FatMonounsaturated fat +942.7%
Contains less Sat. FatSaturated fat -82.4%
~equal in Polyunsaturated fat ~0.888g

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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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.