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Filo vs. Hash browns — In-Depth Nutrition Comparison

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The main differences between filo and hash browns

  • Filo is richer in selenium, vitamin B1, iron, vitamin B2, folate, vitamin B3, and manganese, yet hash browns are richer in vitamin E, vitamin B6, and potassium.
  • Daily need coverage for selenium for filo is 42% higher.
  • Filo contains 9 times more vitamin B2 than hash browns. Filo contains 0.341mg of vitamin B2, while hash browns contain 0.038mg.
  • Filo has a lower glycemic index than hash browns.

Food types used in this article are Phyllo dough and Fast foods, potatoes, hash browns, round pieces or patty.

Infographic

Filo vs Hash browns 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
5
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 15% 5.7% 31% 23% 33% 9.8% 42% 74% 21% 2.2%
Contains more IronIron +435%
Contains more ZincZinc +36.1%
Contains less SodiumSodium -14.7%
Contains more ManganeseManganese +201.3%
Contains more SeleniumSelenium +5725%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +72.7%
Contains more PotassiumPotassium +379.7%
Contains more PhosphorusPhosphorus +30.7%
~equal in Copper ~0.1mg

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
4
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 18% 0% 52% 0% 34% 8.8% 34% 23% 43% 0% 25% 9% 9.7%
Contains more Vitamin B1Vitamin B1 +294.9%
Contains more Vitamin B2Vitamin B2 +797.4%
Contains more Vitamin B3Vitamin B3 +121.6%
Contains more FolateFolate +633.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +3175%
Contains more Vitamin B5Vitamin B5 +25.8%
Contains more Vitamin B6Vitamin B6 +520%
Contains more Vitamin KVitamin K +296%
Contains more CholineCholine +158%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Filo Hash browns DV% diff.
Selenium 23.3µg 0.4µg 42%
Vitamin B1 0.541mg 0.137mg 34%
Iron 3.21mg 0.6mg 33%
Polyunsaturated fat 0.923g 5.665g 32%
Vitamin B2 0.341mg 0.038mg 23%
Folate 88µg 12µg 19%
Fats 6g 17.04g 17%
Vitamin E 0.08mg 2.62mg 17%
Vitamin B3 4.073mg 1.838mg 14%
Manganese 0.476mg 0.158mg 14%
Monounsaturated fat 3.149g 7.827g 12%
Vitamin B6 0.03mg 0.186mg 12%
Starch 25.74g 11%
Protein 7.1g 2.58g 9%
Potassium 74mg 355mg 8%
Carbs 52.6g 28.88g 8%
Vitamin K 2.5µg 9.9µg 6%
Vitamin C 0mg 5.4mg 6%
Saturated fat 1.47g 2.54g 5%
Sodium 483mg 566mg 4%
Phosphorus 75mg 98mg 3%
Fiber 1.9g 2.7g 3%
Choline 6.9mg 17.8mg 2%
Vitamin B5 0.302mg 0.38mg 2%
Calories 299kcal 272kcal 1%
Zinc 0.49mg 0.36mg 1%
Calcium 11mg 19mg 1%
Magnesium 15mg 21mg 1%
Net carbs 50.7g 26.18g N/A
Sugar 0.18g 0.56g N/A
Copper 0.101mg 0.1mg 0%
Trans fat 0.056g 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%
Fructose 0.24g 0%
Omega-3 - ALA 0.441g N/A
Omega-6 - Gamma-linoleic acid 0.03g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 5.131g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
Filo
2
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
3% 17% 29% 49% 2%
Protein: 2.58 g
Fats: 17.04 g
Carbs: 28.88 g
Water: 49.27 g
Other: 2.23 g
Contains more ProteinProtein +175.2%
Contains more CarbsCarbs +82.1%
Contains more FatsFats +184%
Contains more WaterWater +51.1%
Contains more OtherOther +31.2%

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
16% 49% 35%
Saturated fat: Sat. Fat 2.54 g
Monounsaturated fat: Mono. Fat 7.827 g
Polyunsaturated fat: Poly. Fat 5.665 g
Contains less Sat. FatSaturated fat -42.1%
Contains more Mono. FatMonounsaturated fat +148.6%
Contains more Poly. FatPolyunsaturated fat +513.8%

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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. Hash browns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173273/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.