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Filo vs. Falafel — In-Depth Nutrition Comparison

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What are the main differences between filo and falafel?

  • Filo is richer in selenium, vitamin B1, vitamin B3, and vitamin B2, while falafel is higher in copper, phosphorus, magnesium, potassium, manganese, and zinc.
  • Filo's daily need coverage for selenium is 41% higher.
  • Falafel has 4 times less vitamin B3 than filo. Filo has 4.073mg of vitamin B3, while falafel has 1.044mg.

We used Phyllo dough and Falafel, home-prepared types in this comparison.

Infographic

Filo vs Falafel infographic
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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.
Filo
1
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 59% 16% 52% 128% 86% 41% 82% 38% 90% 5.5%
Contains more SeleniumSelenium +2230%
Contains more MagnesiumMagnesium +446.7%
Contains more CalciumCalcium +390.9%
Contains more PotassiumPotassium +690.5%
Contains more CopperCopper +155.4%
Contains more ZincZinc +206.1%
Contains more PhosphorusPhosphorus +156%
Contains less SodiumSodium -39.1%
Contains more ManganeseManganese +45.2%
~equal in Iron ~3.42mg

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
6
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 5.3% 0.33% 0% 0% 37% 38% 20% 18% 29% 0% 0% 70% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +270.5%
Contains more Vitamin B2Vitamin B2 +105.4%
Contains more Vitamin B3Vitamin B3 +290.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +316.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.292mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~93µg

All nutrients comparison - raw data values

Nutrient Filo Falafel DV% diff.
Selenium 23.3µg 1µg 41%
Vitamin B1 0.541mg 0.146mg 33%
Polyunsaturated fat 0.923g 4.16g 22%
Vitamin B3 4.073mg 1.044mg 19%
Fats 6g 17.8g 18%
Monounsaturated fat 3.149g 10.171g 18%
Phosphorus 75mg 192mg 17%
Copper 0.101mg 0.258mg 17%
Magnesium 15mg 82mg 16%
Potassium 74mg 585mg 15%
Vitamin B2 0.341mg 0.166mg 13%
Protein 7.1g 13.31g 12%
Zinc 0.49mg 1.5mg 9%
Manganese 0.476mg 0.691mg 9%
Sodium 483mg 294mg 8%
Fiber 1.9g 8%
Vitamin B6 0.03mg 0.125mg 7%
Carbs 52.6g 31.84g 7%
Saturated fat 1.47g 2.383g 4%
Calcium 11mg 54mg 4%
Iron 3.21mg 3.42mg 3%
Vitamin K 2.5µg 2%
Calories 299kcal 333kcal 2%
Vitamin C 0mg 1.6mg 2%
Vitamin E 0.08mg 1%
Folate 88µg 93µg 1%
Choline 6.9mg 1%
Net carbs 50.7g 31.84g N/A
Sugar 0.18g N/A
Vitamin A 0µg 1µg 0%
Vitamin B5 0.302mg 0.292mg 0%
Tryptophan 0.088mg 0.134mg 0%
Threonine 0.194mg 0.492mg 0%
Isoleucine 0.246mg 0.567mg 0%
Leucine 0.49mg 0.944mg 0%
Lysine 0.158mg 0.856mg 0%
Methionine 0.126mg 0.187mg 0%
Phenylalanine 0.359mg 0.707mg 0%
Valine 0.286mg 0.562mg 0%
Histidine 0.159mg 0.364mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
1
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
13% 18% 32% 35% 2%
Protein: 13.31 g
Fats: 17.8 g
Carbs: 31.84 g
Water: 34.62 g
Other: 2.43 g
Contains more CarbsCarbs +65.2%
Contains more ProteinProtein +87.5%
Contains more FatsFats +196.7%
Contains more OtherOther +42.9%
~equal in Water ~34.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
1
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
14% 61% 25%
Saturated fat: Sat. Fat 2.383 g
Monounsaturated fat: Mono. Fat 10.171 g
Polyunsaturated fat: Poly. Fat 4.16 g
Contains less Sat. FatSaturated fat -38.3%
Contains more Mono. FatMonounsaturated fat +223%
Contains more Poly. FatPolyunsaturated fat +350.7%

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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. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/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.