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  6. Filo vs. Ladyfinger

Filo vs. Ladyfinger — In-Depth Nutrition Comparison

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Differences between filo and ladyfinger

  • Filo has more vitamin B1, vitamin B3, and manganese, while ladyfinger has more vitamin B12, vitamin B5, phosphorus, and vitamin A.
  • Ladyfinger's daily need coverage for cholesterol is 74% higher.
  • Ladyfinger contains 3 times less sodium than filo. Filo contains 483mg of sodium, while ladyfinger contains 147mg.

The food types used in this comparison are Phyllo dough and Cookies, ladyfingers, without lemon juice and rind.

Infographic

Filo vs Ladyfinger 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
3
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 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 0%
Contains more MagnesiumMagnesium +25%
Contains more ManganeseManganese +98.3%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +327.3%
Contains more PotassiumPotassium +52.7%
Contains more IronIron +11.5%
Contains more ZincZinc +132.7%
Contains more PhosphorusPhosphorus +130.7%
Contains less SodiumSodium -69.6%
~equal in Copper ~0.095mg

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
6
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% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +90.5%
Contains more Vitamin B3Vitamin B3 +93.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +14.3%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +25.5%
Contains more Vitamin B5Vitamin B5 +269.5%
Contains more Vitamin B6Vitamin B6 +306.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Filo Ladyfinger DV% diff.
Cholesterol 0mg 221mg 74%
Selenium 23.3µg 42%
Vitamin B12 0µg 0.75µg 31%
Vitamin B1 0.541mg 0.284mg 21%
Vitamin A 0µg 167µg 19%
Vitamin B5 0.302mg 1.116mg 16%
Sodium 483mg 147mg 15%
Phosphorus 75mg 173mg 14%
Vitamin B3 4.073mg 2.104mg 12%
Manganese 0.476mg 0.24mg 10%
Vitamin B2 0.341mg 0.428mg 7%
Saturated fat 1.47g 3.022g 7%
Protein 7.1g 10.6g 7%
Vitamin B6 0.03mg 0.122mg 7%
Zinc 0.49mg 1.14mg 6%
Iron 3.21mg 3.58mg 5%
Fats 6g 9.1g 5%
Fiber 1.9g 1g 4%
Calcium 11mg 47mg 4%
Folate 88µg 77µg 3%
Polyunsaturated fat 0.923g 1.423g 3%
Calories 299kcal 363kcal 3%
Vitamin K 2.5µg 2%
Carbs 52.6g 59.7g 2%
Vitamin E 0.08mg 1%
Copper 0.101mg 0.095mg 1%
Potassium 74mg 113mg 1%
Magnesium 15mg 12mg 1%
Choline 6.9mg 1%
Monounsaturated fat 3.149g 3.745g 1%
Net carbs 50.7g 58.7g N/A
Sugar 0.18g N/A
Tryptophan 0.088mg 0.133mg 0%
Threonine 0.194mg 0.467mg 0%
Isoleucine 0.246mg 0.516mg 0%
Leucine 0.49mg 0.861mg 0%
Lysine 0.158mg 0.679mg 0%
Methionine 0.126mg 0.268mg 0%
Phenylalanine 0.359mg 0.511mg 0%
Valine 0.286mg 0.579mg 0%
Histidine 0.159mg 0.248mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.036g 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
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 g
Contains more WaterWater +67.2%
Contains more OtherOther +54.5%
Contains more ProteinProtein +49.3%
Contains more FatsFats +51.7%
Contains more CarbsCarbs +13.5%

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
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 g
Contains less Sat. FatSaturated fat -51.4%
Contains more Mono. FatMonounsaturated fat +18.9%
Contains more Poly. FatPolyunsaturated fat +54.2%

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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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/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.