Filo vs. Feta — In-Depth Nutrition Comparison
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What are the differences between filo and feta?
- Filo is higher in vitamin B1 and iron; however, feta is richer in vitamin B12, calcium, vitamin B2, phosphorus, vitamin B6, and zinc.
- Feta's daily need coverage for vitamin B12 is 70% more.
- Feta contains 5 times less iron than filo. Filo contains 3.21mg of iron, while feta contains 0.65mg.
- Filo has less saturated fat.
- Feta has a lower glycemic index (27) than filo (38).
We used Phyllo dough and Cheese, feta types in this article.
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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 PotassiumPotassium | +19.4% |
| Contains more IronIron | +393.8% |
| Contains more CopperCopper | +215.6% |
| Contains less SodiumSodium | -47.3% |
| Contains more ManganeseManganese | +1600% |
| Contains more SeleniumSelenium | +55.3% |
| Contains more MagnesiumMagnesium | +26.7% |
| Contains more CalciumCalcium | +4381.8% |
| Contains more ZincZinc | +487.8% |
| Contains more PhosphorusPhosphorus | +349.3% |
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.
| Contains more Vitamin B1Vitamin B1 | +251.3% |
| Contains more Vitamin B3Vitamin B3 | +311% |
| Contains more Vitamin KVitamin K | +38.9% |
| Contains more FolateFolate | +175% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +125% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +147.5% |
| Contains more Vitamin B5Vitamin B5 | +220.2% |
| Contains more Vitamin B6Vitamin B6 | +1313.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +123.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +1186.1% |
| Contains more ProteinProtein | +100.1% |
| Contains more FatsFats | +254.7% |
| Contains more WaterWater | +69.4% |
| Contains more OtherOther | +205.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -90.2% |
| Contains more Poly. FatPolyunsaturated fat | +56.2% |
| Contains more Mono. FatMonounsaturated fat | +46.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 0µg | 1.69µg | 70% |
| Saturated fat | 1.47g | 14.946g | 61% |
| Calcium | 11mg | 493mg | 48% |
| Vitamin B2 | 0.341mg | 0.844mg | 39% |
| Phosphorus | 75mg | 337mg | 37% |
| Vitamin B1 | 0.541mg | 0.154mg | 32% |
| Iron | 3.21mg | 0.65mg | 32% |
| Cholesterol | 0mg | 89mg | 30% |
| Vitamin B6 | 0.03mg | 0.424mg | 30% |
| Fats | 6g | 21.28g | 24% |
| Zinc | 0.49mg | 2.88mg | 22% |
| Vitamin B3 | 4.073mg | 0.991mg | 19% |
| Manganese | 0.476mg | 0.028mg | 19% |
| Sodium | 483mg | 917mg | 19% |
| Carbs | 52.6g | 4.09g | 16% |
| Selenium | 23.3µg | 15µg | 15% |
| Vitamin A | 0µg | 125µg | 14% |
| Folate | 88µg | 32µg | 14% |
| Protein | 7.1g | 14.21g | 14% |
| Vitamin B5 | 0.302mg | 0.967mg | 13% |
| Copper | 0.101mg | 0.032mg | 8% |
| Fiber | 1.9g | 0g | 8% |
| Monounsaturated fat | 3.149g | 4.623g | 4% |
| Choline | 6.9mg | 15.4mg | 2% |
| Polyunsaturated fat | 0.923g | 0.591g | 2% |
| Calories | 299kcal | 264kcal | 2% |
| Vitamin D | 0IU | 16IU | 2% |
| Vitamin D | 0µg | 0.4µg | 2% |
| Vitamin E | 0.08mg | 0.18mg | 1% |
| Vitamin K | 2.5µg | 1.8µg | 1% |
| Magnesium | 15mg | 19mg | 1% |
| Net carbs | 50.7g | 4.09g | N/A |
| Potassium | 74mg | 62mg | 0% |
| Sugar | 0.18g | 4.09g | N/A |
| Tryptophan | 0.088mg | 0.2mg | 0% |
| Threonine | 0.194mg | 0.637mg | 0% |
| Isoleucine | 0.246mg | 0.803mg | 0% |
| Leucine | 0.49mg | 1.395mg | 0% |
| Lysine | 0.158mg | 1.219mg | 0% |
| Methionine | 0.126mg | 0.368mg | 0% |
| Phenylalanine | 0.359mg | 0.675mg | 0% |
| Valine | 0.286mg | 1.065mg | 0% |
| Histidine | 0.159mg | 0.397mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
54%
Minerals Daily Need Coverage Score
47%
63%
Comparison summary
Which food is lower in Cholesterol?
Filo is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Filo is lower in Sugar (difference - 3.91g)
Which food contains less Sodium?
Filo contains less Sodium (difference - 434mg)
Which food is lower in Saturated fat?
Filo is lower in Saturated fat (difference - 13.476g)
Which food is cheaper?
Filo is cheaper (difference - $2.5)
Which food is lower in glycemic index?
Feta is lower in glycemic index (difference - 11)
Which food is richer in vitamins?
Feta is relatively richer in vitamins
Which food is richer in minerals?
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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.