Filo vs. Grape — In-Depth Nutrition Comparison
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How are filo and grapes different?
- Filo is higher in selenium, vitamin B1, iron, vitamin B3, vitamin B2, folate, and phosphorus; however, grapes are richer in manganese and vitamin K.
- Daily need coverage for selenium for filo is 42% higher.
- Filo contains 242 times more sodium than grapes. While filo contains 483mg of sodium, grapes contain only 2mg.
- Filo has a lower glycemic index (38) than grapes (49).
Phyllo dough and Grapes, american type (slip skin), raw are the varieties used 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 MagnesiumMagnesium | +200% |
| Contains more IronIron | +1006.9% |
| Contains more CopperCopper | +152.5% |
| Contains more ZincZinc | +1125% |
| Contains more PhosphorusPhosphorus | +650% |
| Contains more SeleniumSelenium | +23200% |
| Contains more CalciumCalcium | +27.3% |
| Contains more PotassiumPotassium | +158.1% |
| Contains less SodiumSodium | -99.6% |
| Contains more ManganeseManganese | +50.8% |
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 | +488% |
| Contains more Vitamin B2Vitamin B2 | +498.2% |
| Contains more Vitamin B3Vitamin B3 | +1257.7% |
| Contains more Vitamin B5Vitamin B5 | +1158.3% |
| Contains more FolateFolate | +2100% |
| Contains more CholineCholine | +23.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +137.5% |
| Contains more Vitamin B6Vitamin B6 | +266.7% |
| Contains more Vitamin KVitamin K | +484% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 23.3µg | 0.1µg | 42% |
| Vitamin B1 | 0.541mg | 0.092mg | 37% |
| Iron | 3.21mg | 0.29mg | 37% |
| Vitamin B3 | 4.073mg | 0.3mg | 24% |
| Vitamin B2 | 0.341mg | 0.057mg | 22% |
| Folate | 88µg | 4µg | 21% |
| Sodium | 483mg | 2mg | 21% |
| Protein | 7.1g | 0.63g | 13% |
| Calories | 299kcal | 67kcal | 12% |
| Carbs | 52.6g | 17.15g | 12% |
| Manganese | 0.476mg | 0.718mg | 11% |
| Vitamin K | 2.5µg | 14.6µg | 10% |
| Phosphorus | 75mg | 10mg | 9% |
| Fats | 6g | 0.35g | 9% |
| Monounsaturated fat | 3.149g | 0.014g | 8% |
| Copper | 0.101mg | 0.04mg | 7% |
| Vitamin B6 | 0.03mg | 0.11mg | 6% |
| Vitamin B5 | 0.302mg | 0.024mg | 6% |
| Saturated fat | 1.47g | 0.114g | 6% |
| Polyunsaturated fat | 0.923g | 0.102g | 5% |
| Fiber | 1.9g | 0.9g | 4% |
| Zinc | 0.49mg | 0.04mg | 4% |
| Vitamin C | 0mg | 4mg | 4% |
| Potassium | 74mg | 191mg | 3% |
| Magnesium | 15mg | 5mg | 2% |
| Vitamin E | 0.08mg | 0.19mg | 1% |
| Vitamin A | 0µg | 5µg | 1% |
| Net carbs | 50.7g | 16.25g | N/A |
| Calcium | 11mg | 14mg | 0% |
| Sugar | 0.18g | 16.25g | N/A |
| Choline | 6.9mg | 5.6mg | 0% |
| Tryptophan | 0.088mg | 0.003mg | 0% |
| Threonine | 0.194mg | 0.017mg | 0% |
| Isoleucine | 0.246mg | 0.005mg | 0% |
| Leucine | 0.49mg | 0.013mg | 0% |
| Lysine | 0.158mg | 0.014mg | 0% |
| Methionine | 0.126mg | 0.021mg | 0% |
| Phenylalanine | 0.359mg | 0.013mg | 0% |
| Valine | 0.286mg | 0.017mg | 0% |
| Histidine | 0.159mg | 0.023mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1027% |
| Contains more FatsFats | +1614.3% |
| Contains more CarbsCarbs | +206.7% |
| Contains more OtherOther | +198.2% |
| Contains more WaterWater | +149.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +22392.9% |
| Contains more Poly. FatPolyunsaturated fat | +804.9% |
| Contains less Sat. FatSaturated fat | -92.2% |
