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  6. Filo vs. Grape leaves

Filo vs. Grape leaves — In-Depth Nutrition Comparison

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Important differences between filo and grape leaves

  • Filo has more vitamin B1 and selenium; however, grape leaves have more vitamin A, manganese, vitamin K, fiber, calcium, copper, and vitamin B6.
  • Grape leaves' daily need coverage for vitamin A is 550% more.
  • Filo has 54 times more sodium than grape leaves. Filo has 483mg of sodium, while grape leaves have 9mg.

The food varieties used in the comparison are Phyllo dough and Grape leaves, raw.

Infographic

Filo vs Grape leaves 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
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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Contains more IronIron +22.1%
Contains more SeleniumSelenium +2488.9%
Contains more MagnesiumMagnesium +533.3%
Contains more CalciumCalcium +3200%
Contains more PotassiumPotassium +267.6%
Contains more CopperCopper +310.9%
Contains more ZincZinc +36.7%
Contains more PhosphorusPhosphorus +21.3%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +499.8%

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.
Filo
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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin B1Vitamin B1 +1252.5%
Contains more Vitamin B3Vitamin B3 +72.4%
Contains more Vitamin B5Vitamin B5 +30.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2400%
Contains more Vitamin B6Vitamin B6 +1233.3%
Contains more Vitamin KVitamin K +4244%
Contains more CholineCholine +85.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.354mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~83µg

All nutrients comparison - raw data values

Nutrient Filo Grape leaves DV% diff.
Vitamin A 0µg 1376µg 153%
Manganese 0.476mg 2.855mg 103%
Vitamin K 2.5µg 108.6µg 88%
Vitamin B1 0.541mg 0.04mg 42%
Selenium 23.3µg 0.9µg 41%
Fiber 1.9g 11g 36%
Calcium 11mg 363mg 35%
Copper 0.101mg 0.415mg 35%
Vitamin B6 0.03mg 0.4mg 28%
Sodium 483mg 9mg 21%
Magnesium 15mg 95mg 19%
Vitamin E 0.08mg 2mg 13%
Vitamin C 0mg 11.1mg 12%
Carbs 52.6g 17.31g 12%
Vitamin B3 4.073mg 2.362mg 11%
Calories 299kcal 93kcal 10%
Monounsaturated fat 3.149g 0.081g 8%
Iron 3.21mg 2.63mg 7%
Fats 6g 2.12g 6%
Potassium 74mg 272mg 6%
Saturated fat 1.47g 0.336g 5%
Protein 7.1g 5.6g 3%
Zinc 0.49mg 0.67mg 2%
Phosphorus 75mg 91mg 2%
Vitamin B5 0.302mg 0.231mg 1%
Folate 88µg 83µg 1%
Choline 6.9mg 12.8mg 1%
Vitamin B2 0.341mg 0.354mg 1%
Polyunsaturated fat 0.923g 1.065g 1%
Net carbs 50.7g 6.31g N/A
Sugar 0.18g 6.3g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
Filo
4
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more ProteinProtein +26.8%
Contains more FatsFats +183%
Contains more CarbsCarbs +203.9%
Contains more WaterWater +124.9%
~equal in Other ~1.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
Filo
1
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Contains more Mono. FatMonounsaturated fat +3787.7%
Contains less Sat. FatSaturated fat -77.1%
Contains more Poly. FatPolyunsaturated fat +15.4%

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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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.