Filo vs. Gouda cheese — In-Depth Nutrition Comparison
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Significant differences between filo and gouda cheese
- Filo has more vitamin B1, iron, vitamin B3, and manganese; however, gouda cheese is richer in calcium, phosphorus, vitamin B12, and zinc.
- Gouda cheese covers your daily saturated fat needs 81% more than filo.
- Gouda cheese has 65 times less vitamin B3 than filo. Filo has 4.073mg of vitamin B3, while gouda cheese has 0.063mg.
- Filo contains less saturated fat.
- Filo has a higher glycemic index. The glycemic index of filo is 38, while the glycemic index of gouda cheese is 0.
Specific food types used in this comparison are Phyllo dough and Cheese, gouda.
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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 | +1237.5% |
| Contains more CopperCopper | +180.6% |
| Contains less SodiumSodium | -41% |
| Contains more ManganeseManganese | +4227.3% |
| Contains more SeleniumSelenium | +60.7% |
| Contains more MagnesiumMagnesium | +93.3% |
| Contains more CalciumCalcium | +6263.6% |
| Contains more PotassiumPotassium | +63.5% |
| Contains more ZincZinc | +695.9% |
| Contains more PhosphorusPhosphorus | +628% |
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 | +1703.3% |
| Contains more Vitamin B3Vitamin B3 | +6365.1% |
| Contains more FolateFolate | +319% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +200% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B5Vitamin B5 | +12.6% |
| Contains more Vitamin B6Vitamin B6 | +166.7% |
| 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:
24.94 g
Fats:
27.44 g
Carbs:
2.22 g
Water:
41.46 g
Other:
3.94 g
| Contains more CarbsCarbs | +2269.4% |
| Contains more ProteinProtein | +251.3% |
| Contains more FatsFats | +357.3% |
| Contains more WaterWater | +27.2% |
| Contains more OtherOther | +131.8% |
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
17.614 g
Monounsaturated fat:
Mono. Fat
7.747 g
Polyunsaturated fat:
Poly. Fat
0.657 g
| Contains less Sat. FatSaturated fat | -91.7% |
| Contains more Poly. FatPolyunsaturated fat | +40.5% |
| Contains more Mono. FatMonounsaturated fat | +146% |
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 Glycemic Index |
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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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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 1.47g | 17.614g | 73% |
| Calcium | 11mg | 700mg | 69% |
| Phosphorus | 75mg | 546mg | 67% |
| Vitamin B12 | 0µg | 1.54µg | 64% |
| Vitamin B1 | 0.541mg | 0.03mg | 43% |
| Cholesterol | 0mg | 114mg | 38% |
| Iron | 3.21mg | 0.24mg | 37% |
| Protein | 7.1g | 24.94g | 36% |
| Fats | 6g | 27.44g | 33% |
| Zinc | 0.49mg | 3.9mg | 31% |
| Vitamin B3 | 4.073mg | 0.063mg | 25% |
| Manganese | 0.476mg | 0.011mg | 20% |
| Vitamin A | 0µg | 165µg | 18% |
| Folate | 88µg | 21µg | 17% |
| Carbs | 52.6g | 2.22g | 17% |
| Selenium | 23.3µg | 14.5µg | 16% |
| Sodium | 483mg | 819mg | 15% |
| Monounsaturated fat | 3.149g | 7.747g | 11% |
| Fiber | 1.9g | 0g | 8% |
| Copper | 0.101mg | 0.036mg | 7% |
| Vitamin B6 | 0.03mg | 0.08mg | 4% |
| Calories | 299kcal | 356kcal | 3% |
| Vitamin D | 0µg | 0.5µg | 3% |
| Vitamin D | 0IU | 20IU | 3% |
| Magnesium | 15mg | 29mg | 3% |
| Polyunsaturated fat | 0.923g | 0.657g | 2% |
| Choline | 6.9mg | 15.4mg | 2% |
| Vitamin E | 0.08mg | 0.24mg | 1% |
| Vitamin B5 | 0.302mg | 0.34mg | 1% |
| Potassium | 74mg | 121mg | 1% |
| Vitamin B2 | 0.341mg | 0.334mg | 1% |
| Net carbs | 50.7g | 2.22g | N/A |
| Sugar | 0.18g | 2.22g | N/A |
| Vitamin K | 2.5µg | 2.3µg | 0% |
| Tryptophan | 0.088mg | 0.352mg | 0% |
| Threonine | 0.194mg | 0.93mg | 0% |
| Isoleucine | 0.246mg | 1.306mg | 0% |
| Leucine | 0.49mg | 2.564mg | 0% |
| Lysine | 0.158mg | 2.654mg | 0% |
| Methionine | 0.126mg | 0.719mg | 0% |
| Phenylalanine | 0.359mg | 1.431mg | 0% |
| Valine | 0.286mg | 1.806mg | 0% |
| Histidine | 0.159mg | 1.032mg | 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%
79%
Comparison summary
Which food is lower in glycemic index?
Gouda cheese is lower in glycemic index (difference - 38)
Which food is lower in Cholesterol?
Filo is lower in Cholesterol (difference - 114mg)
Which food is lower in Sugar?
Filo is lower in Sugar (difference - 2.04g)
Which food contains less Sodium?
Filo contains less Sodium (difference - 336mg)
Which food is lower in Saturated fat?
Filo is lower in Saturated fat (difference - 16.144g)
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.