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Filo vs. Instant coffee — In-Depth Nutrition Comparison

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Summary of differences between filo and instant coffee

  • Instant coffee has less vitamin B1, selenium, iron, vitamin B2, vitamin B3, folate, manganese, phosphorus, and copper than filo.
  • Filo covers your daily need for vitamin B1, 45% more than instant coffee.
  • Instant coffee has less sodium.
  • The glycemic index of filo is higher.

These are the specific foods used in this comparison Phyllo dough and Beverages, coffee, instant, regular, prepared with water.

Infographic

Filo vs Instant coffee 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
9
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 2.9% 1.2% 2.6% 1.5% 3.7% 0.27% 1.3% 0.52% 2% 0.55%
Contains more MagnesiumMagnesium +275%
Contains more CalciumCalcium +175%
Contains more PotassiumPotassium +146.7%
Contains more IronIron +7925%
Contains more CopperCopper +818.2%
Contains more ZincZinc +4800%
Contains more PhosphorusPhosphorus +2400%
Contains more ManganeseManganese +3073.3%
Contains more SeleniumSelenium +23200%
Contains less SodiumSodium -99.2%

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
9
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 0% 0% 0% 0% 0% 0.23% 4.4% 0.06% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +34000%
Contains more Vitamin B3Vitamin B3 +1625.8%
Contains more Vitamin B5Vitamin B5 +30100%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
99%
Protein: 0.1 g
Fats: 0 g
Carbs: 0.34 g
Water: 99.09 g
Other: 0.47 g
Contains more ProteinProtein +7000%
Contains more FatsFats +∞%
Contains more CarbsCarbs +15370.6%
Contains more OtherOther +261.7%
Contains more WaterWater +204%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
2
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
50% 50%
Saturated fat: Sat. Fat 0.002 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.002 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +46050%
Contains less Sat. FatSaturated fat -99.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Filo Instant coffee DV% diff.
Vitamin B1 0.541mg 0mg 45%
Selenium 23.3µg 0.1µg 42%
Iron 3.21mg 0.04mg 40%
Vitamin B2 0.341mg 0.001mg 26%
Vitamin B3 4.073mg 0.236mg 24%
Folate 88µg 0µg 22%
Sodium 483mg 4mg 21%
Manganese 0.476mg 0.015mg 20%
Carbs 52.6g 0.34g 17%
Calories 299kcal 2kcal 15%
Protein 7.1g 0.1g 14%
Phosphorus 75mg 3mg 10%
Copper 0.101mg 0.011mg 10%
Fats 6g 0g 9%
Monounsaturated fat 3.149g 0g 8%
Fiber 1.9g 0g 8%
Caffeine 0mg 26mg 7%
Saturated fat 1.47g 0.002g 7%
Vitamin B5 0.302mg 0.001mg 6%
Polyunsaturated fat 0.923g 0.002g 6%
Zinc 0.49mg 0.01mg 4%
Magnesium 15mg 4mg 3%
Vitamin K 2.5µg 0µg 2%
Vitamin B6 0.03mg 0mg 2%
Potassium 74mg 30mg 1%
Choline 6.9mg 1%
Vitamin E 0.08mg 0mg 1%
Calcium 11mg 4mg 1%
Net carbs 50.7g 0.34g N/A
Sugar 0.18g 0g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Instant coffee
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
0%
Instant coffee
Minerals Daily Need Coverage Score
47%
Filo
2%
Instant coffee

Comparison summary

Which food is lower in Sugar?
Instant coffee
Instant coffee is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Instant coffee
Instant coffee contains less Sodium (difference - 479mg)
Which food is lower in Saturated fat?
Instant coffee
Instant coffee is lower in Saturated fat (difference - 1.468g)
Which food is lower in glycemic index?
Instant coffee
Instant coffee is lower in glycemic index (difference - 38)
Which food is cheaper?
Filo
Filo is cheaper (difference - $1)
Which food is richer in minerals?
Filo
Filo is relatively richer in minerals
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. Instant coffee - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174130/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.