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Filo vs. English muffin — In-Depth Nutrition Comparison

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What are the differences between Filo and English muffin?

  • Filo is higher in Vitamin B1, Iron, Vitamin B3, Vitamin B2, Folate, and Manganese, however, English muffin is richer in Phosphorus.
  • Filo's daily need coverage for Vitamin B1 is 30% more.
  • English muffin contains 6 times less Saturated Fat than Filo. Filo contains 1.47g of Saturated Fat, while English muffin contains 0.259g.

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.
Contains more Iron +260.7%
Contains more Manganese +33.3%
Contains more Calcium +372.7%
Contains more Magnesium +40%
Contains more Phosphorus +77.3%
Contains more Potassium +77%
Contains more Zinc +42.9%
Contains more Copper +27.7%
Equal in Sodium - 464
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 34% 15% 57% 12% 61% 20% 43% 47% 0%
Contains more Iron +260.7%
Contains more Manganese +33.3%
Contains more Calcium +372.7%
Contains more Magnesium +40%
Contains more Phosphorus +77.3%
Contains more Potassium +77%
Contains more Zinc +42.9%
Contains more Copper +27.7%
Equal in Sodium - 464

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
:
Contains more Vitamin B1 +198.9%
Contains more Vitamin B2 +121.4%
Contains more Vitamin B3 +160.1%
Contains more Folate +137.8%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +47.7%
Contains more Vitamin B6 +43.3%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 136% 79% 77% 19% 7% 66% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 1% 46% 36% 30% 27% 10% 28% 5% 0%
Contains more Vitamin B1 +198.9%
Contains more Vitamin B2 +121.4%
Contains more Vitamin B3 +160.1%
Contains more Folate +137.8%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +47.7%
Contains more Vitamin B6 +43.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +233.3%
Contains more Carbs +14.3%
Contains more Water +29.1%
Contains more Other +41.2%
Equal in Protein - 7.7
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 Fats +233.3%
Contains more Carbs +14.3%
Contains more Water +29.1%
Contains more Other +41.2%
Equal in Protein - 7.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +942.7%
Contains less Saturated Fat -82.4%
Equal in Polyunsaturated fat - 0.888
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
18% 21% 61%
Saturated Fat: 0.259 g
Monounsaturated Fat: 0.302 g
Polyunsaturated fat: 0.888 g
Contains more Monounsaturated Fat +942.7%
Contains less Saturated Fat -82.4%
Equal in Polyunsaturated fat - 0.888

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo English muffin
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
32%
Filo
15%
English muffin
Minerals Daily Need Coverage Score
47%
Filo
30%
English muffin

Comparison summary

Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 39)
Which food is lower in Sugar?
English muffin
English muffin is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
English muffin
English muffin contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
English muffin
English muffin is lower in Saturated Fat (difference - 1.211g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. 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.