Filo vs. Goat cheese — In-Depth Nutrition Comparison
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A recap on differences between filo and goat cheese
- Filo is higher in vitamin B1, selenium, and folate, yet goat cheese is higher in copper, phosphorus, vitamin A, calcium, and vitamin B2.
- Goat cheese covers your daily saturated fat needs 96% more than filo.
- Filo contains 44 times more folate than goat cheese. While filo contains 88µg of folate, goat cheese contains only 2µg.
- The amount of saturated fat in filo is lower.
- The glycemic index of goat cheese is lower.
Food varieties used in this article are Phyllo dough and Cheese, goat, semisoft type.
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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 IronIron | +98.1% |
| Contains more ManganeseManganese | +411.8% |
| Contains more SeleniumSelenium | +513.2% |
| Contains more MagnesiumMagnesium | +93.3% |
| Contains more CalciumCalcium | +2609.1% |
| Contains more PotassiumPotassium | +113.5% |
| Contains more CopperCopper | +458.4% |
| Contains more ZincZinc | +34.7% |
| Contains more PhosphorusPhosphorus | +400% |
| Contains less SodiumSodium | -14.1% |
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 | +651.4% |
| Contains more Vitamin B3Vitamin B3 | +254.8% |
| Contains more Vitamin B5Vitamin B5 | +58.9% |
| Contains more FolateFolate | +4300% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +225% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +98.2% |
| Contains more Vitamin B6Vitamin B6 | +100% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +123.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.1 g
Fats:
6 g
Carbs:
52.6 g
Water:
32.6 g
Other:
1.7 g
Protein:
21.58 g
Fats:
29.84 g
Carbs:
0.12 g
Water:
45.52 g
Other:
2.94 g
| Contains more CarbsCarbs | +43733.3% |
| Contains more ProteinProtein | +203.9% |
| Contains more FatsFats | +397.3% |
| Contains more WaterWater | +39.6% |
| Contains more OtherOther | +72.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.47 g
Monounsaturated fat:
Mono. Fat
3.149 g
Polyunsaturated fat:
Poly. Fat
0.923 g
Saturated fat:
Sat. Fat
20.639 g
Monounsaturated fat:
Mono. Fat
6.808 g
Polyunsaturated fat:
Poly. Fat
0.709 g
| Contains less Sat. FatSaturated fat | -92.9% |
| Contains more Poly. FatPolyunsaturated fat | +30.2% |
| Contains more Mono. FatMonounsaturated fat | +116.2% |
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 Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 1.47g | 20.639g | 87% |
| Copper | 0.101mg | 0.564mg | 51% |
| Vitamin A | 0µg | 407µg | 45% |
| Phosphorus | 75mg | 375mg | 43% |
| Vitamin B1 | 0.541mg | 0.072mg | 39% |
| Fats | 6g | 29.84g | 37% |
| Selenium | 23.3µg | 3.8µg | 35% |
| Protein | 7.1g | 21.58g | 29% |
| Calcium | 11mg | 298mg | 29% |
| Vitamin B2 | 0.341mg | 0.676mg | 26% |
| Cholesterol | 0mg | 79mg | 26% |
| Folate | 88µg | 2µg | 22% |
| Iron | 3.21mg | 1.62mg | 20% |
| Vitamin B3 | 4.073mg | 1.148mg | 18% |
| Manganese | 0.476mg | 0.093mg | 17% |
| Carbs | 52.6g | 0.12g | 17% |
| Monounsaturated fat | 3.149g | 6.808g | 9% |
| Vitamin B12 | 0µg | 0.22µg | 9% |
| Fiber | 1.9g | 0g | 8% |
| Calories | 299kcal | 364kcal | 3% |
| Vitamin D | 0µg | 0.5µg | 3% |
| Magnesium | 15mg | 29mg | 3% |
| Vitamin D | 0IU | 22IU | 3% |
| Sodium | 483mg | 415mg | 3% |
| Zinc | 0.49mg | 0.66mg | 2% |
| Choline | 6.9mg | 15.4mg | 2% |
| Vitamin B5 | 0.302mg | 0.19mg | 2% |
| Vitamin B6 | 0.03mg | 0.06mg | 2% |
| Potassium | 74mg | 158mg | 2% |
| Vitamin E | 0.08mg | 0.26mg | 1% |
| Polyunsaturated fat | 0.923g | 0.709g | 1% |
| Net carbs | 50.7g | 0.12g | N/A |
| Sugar | 0.18g | 0.12g | N/A |
| Vitamin K | 2.5µg | 2.5µg | 0% |
| Tryptophan | 0.088mg | 0.227mg | 0% |
| Threonine | 0.194mg | 0.805mg | 0% |
| Isoleucine | 0.246mg | 0.893mg | 0% |
| Leucine | 0.49mg | 1.861mg | 0% |
| Lysine | 0.158mg | 1.549mg | 0% |
| Methionine | 0.126mg | 0.575mg | 0% |
| Phenylalanine | 0.359mg | 0.859mg | 0% |
| Valine | 0.286mg | 1.485mg | 0% |
| Histidine | 0.159mg | 0.589mg | 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%
32%
Minerals Daily Need Coverage Score
47%
64%
Comparison summary
Which food is lower in Sugar?
Goat cheese is lower in Sugar (difference - 0.06g)
Which food contains less Sodium?
Goat cheese contains less Sodium (difference - 68mg)
Which food is lower in glycemic index?
Goat cheese is lower in glycemic index (difference - 38)
Which food is lower in Cholesterol?
Filo is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated fat?
Filo is lower in Saturated fat (difference - 19.169g)
Which food is cheaper?
Filo is cheaper (difference - $2)
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.
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.