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Filo vs. Hummus — In-Depth Nutrition Comparison

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What are the main differences between filo and hummus?

  • Filo is richer in selenium, vitamin B1, vitamin B3, and vitamin B2, while hummus is higher in copper, fiber, phosphorus, magnesium, vitamin B6, and manganese.
  • Hummus's daily need coverage for copper is 47% higher.
  • Hummus has 9 times less selenium than filo. Filo has 23.3µg of selenium, while hummus has 2.6µg.
  • Filo has a higher glycemic index (38) than hummus (6).

We used Phyllo dough and Hummus, commercial types in this comparison.

Infographic

Filo vs Hummus 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
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%
Hummus
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 51% 11% 20% 92% 176% 50% 75% 49% 101% 14%
Contains more IronIron +31.6%
Contains more SeleniumSelenium +796.2%
Contains more MagnesiumMagnesium +373.3%
Contains more CalciumCalcium +245.5%
Contains more PotassiumPotassium +208.1%
Contains more CopperCopper +421.8%
Contains more ZincZinc +273.5%
Contains more PhosphorusPhosphorus +134.7%
Contains less SodiumSodium -21.5%
Contains more ManganeseManganese +62.4%

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
7
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%
Hummus
1
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% 0% 0% 45% 15% 11% 7.9% 46% 0% 0% 62% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +200.6%
Contains more Vitamin B2Vitamin B2 +432.8%
Contains more Vitamin B3Vitamin B3 +599.8%
Contains more Vitamin B5Vitamin B5 +128.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B6Vitamin B6 +566.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~83µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Hummus
3
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
Contains more CarbsCarbs +268.1%
Contains more ProteinProtein +11.3%
Contains more FatsFats +60%
Contains more WaterWater +104.3%
~equal in Other ~1.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
0
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
Hummus
3
16% 44% 40%
Saturated fat: Sat. Fat 1.437 g
Monounsaturated fat: Mono. Fat 4.039 g
Polyunsaturated fat: Poly. Fat 3.613 g
Contains more Mono. FatMonounsaturated fat +28.3%
Contains more Poly. FatPolyunsaturated fat +291.4%
~equal in Saturated fat ~1.437g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Filo Hummus
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Filo Hummus DV% diff.
Copper 0.101mg 0.527mg 47%
Selenium 23.3µg 2.6µg 38%
Vitamin B1 0.541mg 0.18mg 30%
Vitamin B3 4.073mg 0.582mg 22%
Vitamin B2 0.341mg 0.064mg 21%
Polyunsaturated fat 0.923g 3.613g 18%
Fiber 1.9g 6g 16%
Phosphorus 75mg 176mg 14%
Manganese 0.476mg 0.773mg 13%
Vitamin B6 0.03mg 0.2mg 13%
Carbs 52.6g 14.29g 13%
Magnesium 15mg 71mg 13%
Zinc 0.49mg 1.83mg 12%
Iron 3.21mg 2.44mg 10%
Calories 299kcal 166kcal 7%
Fats 6g 9.6g 6%
Potassium 74mg 228mg 5%
Sodium 483mg 379mg 5%
Calcium 11mg 38mg 3%
Vitamin B5 0.302mg 0.132mg 3%
Protein 7.1g 7.9g 2%
Vitamin K 2.5µg 2%
Monounsaturated fat 3.149g 4.039g 2%
Vitamin E 0.08mg 1%
Folate 88µg 83µg 1%
Choline 6.9mg 1%
Net carbs 50.7g 8.29g N/A
Sugar 0.18g N/A
Saturated fat 1.47g 1.437g 0%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Hummus
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
Filo
14%
Hummus
Minerals Daily Need Coverage Score
47%
Filo
64%
Hummus

Comparison summary

Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Hummus
Hummus contains less Sodium (difference - 104mg)
Which food is lower in Saturated fat?
Hummus
Hummus is lower in Saturated fat (difference - 0.033g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food is cheaper?
Filo
Filo is cheaper (difference - $1.5)
Which food is richer in vitamins?
Filo
Filo is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/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.