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Filo vs. Focaccia — In-Depth Nutrition Comparison

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Differences between filo and focaccia

  • Filo has more selenium and vitamin B1, while focaccia has more folate, vitamin E, zinc, phosphorus, vitamin B5, and vitamin B6.
  • Filo's daily need coverage for selenium is 13% higher.
  • Filo has a lower glycemic index. The glycemic index of filo is 38, while the glycemic index of focaccia is 63.

The food types used in this comparison are Phyllo dough and Focaccia, Italian flatbread, plain.

Infographic

Filo vs Focaccia 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
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 14% 11% 10% 119% 30% 36% 55% 73% 47% 87%
Contains less SodiumSodium -13.9%
Contains more ManganeseManganese +30.8%
Contains more SeleniumSelenium +46.5%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +218.2%
Contains more PotassiumPotassium +54.1%
Contains more ZincZinc +171.4%
Contains more PhosphorusPhosphorus +70.7%
~equal in Iron ~3.16mg
~equal in Copper ~0.091mg

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
3
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% 0% 28% 0% 118% 69% 69% 39% 26% 0% 14% 104% 1.6%
Contains more Vitamin B1Vitamin B1 +15.1%
Contains more Vitamin B2Vitamin B2 +13.3%
Contains more CholineCholine +137.9%
Contains more Vitamin EVitamin E +1675%
Contains more Vitamin B5Vitamin B5 +113.6%
Contains more Vitamin B6Vitamin B6 +276.7%
Contains more Vitamin KVitamin K +128%
Contains more FolateFolate +56.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~3.67mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Filo Focaccia DV% diff.
Selenium 23.3µg 15.9µg 13%
Folate 88µg 138µg 13%
Vitamin E 0.08mg 1.42mg 9%
Zinc 0.49mg 1.33mg 8%
Phosphorus 75mg 128mg 8%
Vitamin B5 0.302mg 0.645mg 7%
Monounsaturated fat 3.149g 5.67g 6%
Carbs 52.6g 35.82g 6%
Vitamin B6 0.03mg 0.113mg 6%
Vitamin B1 0.541mg 0.47mg 6%
Manganese 0.476mg 0.364mg 5%
Calories 299kcal 249kcal 3%
Saturated fat 1.47g 0.877g 3%
Vitamin K 2.5µg 5.7µg 3%
Vitamin B3 4.073mg 3.67mg 3%
Protein 7.1g 8.77g 3%
Vitamin B2 0.341mg 0.301mg 3%
Sodium 483mg 561mg 3%
Fats 6g 7.89g 3%
Calcium 11mg 35mg 2%
Iron 3.21mg 3.16mg 1%
Potassium 74mg 114mg 1%
Magnesium 15mg 20mg 1%
Choline 6.9mg 2.9mg 1%
Copper 0.101mg 0.091mg 1%
Net carbs 50.7g 34.02g N/A
Sugar 0.18g 1.75g N/A
Fiber 1.9g 1.8g 0%
Polyunsaturated fat 0.923g 0.994g 0%
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%

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
9% 8% 36% 46%
Protein: 8.77 g
Fats: 7.89 g
Carbs: 35.82 g
Water: 45.91 g
Other: 1.61 g
Contains more CarbsCarbs +46.8%
Contains more ProteinProtein +23.5%
Contains more FatsFats +31.5%
Contains more WaterWater +40.8%
~equal in Other ~1.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
0
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
12% 75% 13%
Saturated fat: Sat. Fat 0.877 g
Monounsaturated fat: Mono. Fat 5.67 g
Polyunsaturated fat: Poly. Fat 0.994 g
Contains less Sat. FatSaturated fat -40.3%
Contains more Mono. FatMonounsaturated fat +80.1%
~equal in Polyunsaturated fat ~0.994g

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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. Focaccia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167945/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.