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Filo vs. Fireweed — In-Depth Nutrition Comparison

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Summary of differences between filo and fireweed

  • Filo has more vitamin B1 and selenium; however, fireweed is higher in manganese, vitamin A, vitamin B6, calcium, fiber, magnesium, copper, and vitamin B5.
  • Fireweed covers your daily need for manganese, 271% more than filo.
  • Filo has 26 times more selenium than fireweed. While filo has 23.3µg of selenium, fireweed has only 0.9µg.

These are the specific foods used in this comparison Phyllo dough and Fireweed, leaves, raw.

Infographic

Filo vs Fireweed 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
2
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 111% 129% 44% 90% 107% 73% 46% 4.4% 874% 4.9%
Contains more IronIron +33.8%
Contains more SeleniumSelenium +2488.9%
Contains more MagnesiumMagnesium +940%
Contains more CalciumCalcium +3800%
Contains more PotassiumPotassium +567.6%
Contains more CopperCopper +216.8%
Contains more ZincZinc +442.9%
Contains more PhosphorusPhosphorus +44%
Contains less SodiumSodium -93%
Contains more ManganeseManganese +1308.4%

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
5
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 7.3% 60% 0% 0% 8.3% 32% 88% 81% 146% 0% 0% 84% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1539.4%
Contains more Vitamin B2Vitamin B2 +148.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +14.8%
Contains more Vitamin B5Vitamin B5 +349%
Contains more Vitamin B6Vitamin B6 +2006.7%
Contains more FolateFolate +27.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
3
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
5% 3% 19% 71% 3%
Protein: 4.71 g
Fats: 2.75 g
Carbs: 19.22 g
Water: 70.78 g
Other: 2.54 g
Contains more ProteinProtein +50.7%
Contains more FatsFats +118.2%
Contains more CarbsCarbs +173.7%
Contains more WaterWater +117.1%
Contains more OtherOther +49.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Filo Fireweed DV% diff.
Manganese 0.476mg 6.704mg 271%
Vitamin B6 0.03mg 0.632mg 46%
Vitamin B1 0.541mg 0.033mg 42%
Calcium 11mg 429mg 42%
Selenium 23.3µg 0.9µg 41%
Fiber 1.9g 10.6g 35%
Magnesium 15mg 156mg 34%
Copper 0.101mg 0.32mg 24%
Vitamin B5 0.302mg 1.356mg 21%
Sodium 483mg 34mg 20%
Zinc 0.49mg 2.66mg 20%
Vitamin A 0µg 180µg 20%
Vitamin B2 0.341mg 0.137mg 16%
Potassium 74mg 494mg 12%
Carbs 52.6g 19.22g 11%
Calories 299kcal 103kcal 10%
Iron 3.21mg 2.4mg 10%
Monounsaturated fat 3.149g 8%
Saturated fat 1.47g 7%
Polyunsaturated fat 0.923g 6%
Folate 88µg 112µg 6%
Fats 6g 2.75g 5%
Phosphorus 75mg 108mg 5%
Protein 7.1g 4.71g 5%
Vitamin B3 4.073mg 4.674mg 4%
Vitamin C 0mg 2.2mg 2%
Vitamin K 2.5µg 2%
Choline 6.9mg 1%
Vitamin E 0.08mg 1%
Net carbs 50.7g 8.62g N/A
Sugar 0.18g N/A
Tryptophan 0.088mg 0%
Threonine 0.194mg 0%
Isoleucine 0.246mg 0%
Leucine 0.49mg 0%
Lysine 0.158mg 0%
Methionine 0.126mg 0%
Phenylalanine 0.359mg 0%
Valine 0.286mg 0%
Histidine 0.159mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Fireweed
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
30%
Filo
39%
Fireweed
Minerals Daily Need Coverage Score
47%
Filo
148%
Fireweed

Comparison summary

Which food is lower in Sugar?
Fireweed
Fireweed is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Fireweed
Fireweed contains less Sodium (difference - 449mg)
Which food is lower in Saturated fat?
Fireweed
Fireweed is lower in Saturated fat (difference - 1.47g)
Which food is lower in glycemic index?
Fireweed
Fireweed is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Fireweed
Fireweed is relatively richer in minerals
Which food is cheaper?
Filo
Filo is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Fireweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169399/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.