Filo vs. Ham — In-Depth Nutrition Comparison
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Important differences between filo and ham
- Filo has more iron, folate, and manganese; however, ham has more vitamin B6, vitamin B12, zinc, vitamin B1, and phosphorus.
- Ham's daily need coverage for sodium is 31% more.
- Filo has 29 times more folate than ham. Filo has 88µg of folate, while ham has 3µg.
- Filo is lower in sodium.
- Filo has a higher glycemic index than ham.
The food varieties used in the comparison are Phyllo dough and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.
Infographic
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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 CalciumCalcium | +37.5% |
| Contains more IronIron | +116.9% |
| Contains more CopperCopper | +27.8% |
| Contains less SodiumSodium | -59.9% |
| Contains more ManganeseManganese | +781.5% |
| Contains more SeleniumSelenium | +19.5% |
| Contains more PotassiumPotassium | +287.8% |
| Contains more ZincZinc | +487.8% |
| Contains more PhosphorusPhosphorus | +161.3% |
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 B2Vitamin B2 | +68.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2833.3% |
| Contains more Vitamin EVitamin E | +212.5% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +39.4% |
| Contains more Vitamin B5Vitamin B5 | +33.4% |
| Contains more Vitamin B6Vitamin B6 | +1233.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +1133.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 483mg | 1203mg | 31% |
| Vitamin B6 | 0.03mg | 0.4mg | 28% |
| Protein | 7.1g | 20.93g | 28% |
| Vitamin B12 | 0µg | 0.65µg | 27% |
| Zinc | 0.49mg | 2.88mg | 22% |
| Iron | 3.21mg | 1.48mg | 22% |
| Folate | 88µg | 3µg | 21% |
| Vitamin B1 | 0.541mg | 0.754mg | 18% |
| Cholesterol | 0mg | 53mg | 18% |
| Manganese | 0.476mg | 0.054mg | 18% |
| Carbs | 52.6g | 1.5g | 17% |
| Phosphorus | 75mg | 196mg | 17% |
| Choline | 6.9mg | 85.1mg | 14% |
| Vitamin B2 | 0.341mg | 0.202mg | 11% |
| Calories | 299kcal | 145kcal | 8% |
| Fiber | 1.9g | 0g | 8% |
| Selenium | 23.3µg | 19.5µg | 7% |
| Potassium | 74mg | 287mg | 6% |
| Vitamin D | 0µg | 0.8µg | 4% |
| Vitamin D | 0IU | 32IU | 4% |
| Polyunsaturated fat | 0.923g | 0.54g | 3% |
| Copper | 0.101mg | 0.079mg | 2% |
| Saturated fat | 1.47g | 1.81g | 2% |
| Vitamin B5 | 0.302mg | 0.403mg | 2% |
| Vitamin K | 2.5µg | 0µg | 2% |
| Vitamin E | 0.08mg | 0.25mg | 1% |
| Monounsaturated fat | 3.149g | 2.62g | 1% |
| Fats | 6g | 5.53g | 1% |
| Net carbs | 50.7g | 1.5g | N/A |
| Magnesium | 15mg | 14mg | 0% |
| Calcium | 11mg | 8mg | 0% |
| Sugar | 0.18g | 0g | N/A |
| Vitamin B3 | 4.073mg | 4.023mg | 0% |
| Tryptophan | 0.088mg | 0.251mg | 0% |
| Threonine | 0.194mg | 0.931mg | 0% |
| Isoleucine | 0.246mg | 0.918mg | 0% |
| Leucine | 0.49mg | 1.661mg | 0% |
| Lysine | 0.158mg | 1.775mg | 0% |
| Methionine | 0.126mg | 0.553mg | 0% |
| Phenylalanine | 0.359mg | 0.904mg | 0% |
| Valine | 0.286mg | 0.908mg | 0% |
| Histidine | 0.159mg | 0.75mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +3406.7% |
| Contains more ProteinProtein | +194.8% |
| Contains more WaterWater | +107.6% |
| Contains more OtherOther | +157.1% |
~equal in
Fats
~5.53g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -18.8% |
| Contains more Mono. FatMonounsaturated fat | +20.2% |
| Contains more Poly. FatPolyunsaturated fat | +70.9% |
