Filo vs. Groat — In-Depth Nutrition Comparison
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What are the main differences between filo and groat?
- Filo is richer in vitamin B1 and selenium, while groat is higher in copper, magnesium, phosphorus, manganese, fiber, vitamin B5, and vitamin B3.
- Groat's daily need coverage for copper is 111% higher.
- Groat has 483 times less sodium than filo. Filo has 483mg of sodium, while groat has 1mg.
- Groat has a higher glycemic index (54) than filo (38).
We used Phyllo dough and Buckwheat types in this comparison.
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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 | +45.9% |
| Contains more SeleniumSelenium | +180.7% |
| Contains more MagnesiumMagnesium | +1440% |
| Contains more CalciumCalcium | +63.6% |
| Contains more PotassiumPotassium | +521.6% |
| Contains more CopperCopper | +989.1% |
| Contains more ZincZinc | +389.8% |
| Contains more PhosphorusPhosphorus | +362.7% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +173.1% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +435.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +193.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +24.6% |
| Contains more Vitamin B3Vitamin B3 | +72.4% |
| Contains more Vitamin B5Vitamin B5 | +308.3% |
| Contains more Vitamin B6Vitamin B6 | +600% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.101mg | 1.1mg | 111% |
| Magnesium | 15mg | 231mg | 51% |
| Phosphorus | 75mg | 347mg | 39% |
| Vitamin B1 | 0.541mg | 0.101mg | 37% |
| Manganese | 0.476mg | 1.3mg | 36% |
| Fiber | 1.9g | 10g | 32% |
| Selenium | 23.3µg | 8.3µg | 27% |
| Sodium | 483mg | 1mg | 21% |
| Vitamin B5 | 0.302mg | 1.233mg | 19% |
| Vitamin B3 | 4.073mg | 7.02mg | 18% |
| Zinc | 0.49mg | 2.4mg | 17% |
| Folate | 88µg | 30µg | 15% |
| Vitamin B6 | 0.03mg | 0.21mg | 14% |
| Iron | 3.21mg | 2.2mg | 13% |
| Protein | 7.1g | 13.25g | 12% |
| Potassium | 74mg | 460mg | 11% |
| Carbs | 52.6g | 71.5g | 6% |
| Vitamin B2 | 0.341mg | 0.425mg | 6% |
| Monounsaturated fat | 3.149g | 1.04g | 5% |
| Fats | 6g | 3.4g | 4% |
| Saturated fat | 1.47g | 0.741g | 3% |
| Vitamin K | 2.5µg | 2% | |
| Calories | 299kcal | 343kcal | 2% |
| Vitamin E | 0.08mg | 1% | |
| Choline | 6.9mg | 1% | |
| Calcium | 11mg | 18mg | 1% |
| Polyunsaturated fat | 0.923g | 1.039g | 1% |
| Net carbs | 50.7g | 61.5g | N/A |
| Sugar | 0.18g | N/A | |
| Tryptophan | 0.088mg | 0.192mg | 0% |
| Threonine | 0.194mg | 0.506mg | 0% |
| Isoleucine | 0.246mg | 0.498mg | 0% |
| Leucine | 0.49mg | 0.832mg | 0% |
| Lysine | 0.158mg | 0.672mg | 0% |
| Methionine | 0.126mg | 0.172mg | 0% |
| Phenylalanine | 0.359mg | 0.52mg | 0% |
| Valine | 0.286mg | 0.678mg | 0% |
| Histidine | 0.159mg | 0.309mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +76.5% |
| Contains more WaterWater | +234.4% |
| Contains more ProteinProtein | +86.6% |
| Contains more CarbsCarbs | +35.9% |
| Contains more OtherOther | +23.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +202.8% |
| Contains less Sat. FatSaturated fat | -49.6% |
| Contains more Poly. FatPolyunsaturated fat | +12.6% |
