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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 A, Vitamin B5, and Phosphorus.
  • 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
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
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% 33% 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

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
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
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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Filo Ladyfinger Opinion
Calories 299kcal 363kcal Ladyfinger
Protein 7.1g 10.6g Ladyfinger
Fats 6g 9.1g Ladyfinger
Net carbs 50.7g 58.7g Ladyfinger
Carbs 52.6g 59.7g Ladyfinger
Cholesterol 0mg 221mg Filo
Magnesium 15mg 12mg Filo
Calcium 11mg 47mg Ladyfinger
Potassium 74mg 113mg Ladyfinger
Iron 3.21mg 3.58mg Ladyfinger
Sugar 0.18g Ladyfinger
Fiber 1.9g 1g Filo
Copper 0.101mg 0.095mg Filo
Zinc 0.49mg 1.14mg Ladyfinger
Phosphorus 75mg 173mg Ladyfinger
Sodium 483mg 147mg Ladyfinger
Vitamin A 0IU 556IU Ladyfinger
Vitamin A 0µg 167µg Ladyfinger
Vitamin E 0.08mg Filo
Manganese 0.476mg 0.24mg Filo
Selenium 23.3µg Filo
Vitamin B1 0.541mg 0.284mg Filo
Vitamin B2 0.341mg 0.428mg Ladyfinger
Vitamin B3 4.073mg 2.104mg Filo
Vitamin B5 0.302mg 1.116mg Ladyfinger
Vitamin B6 0.03mg 0.122mg Ladyfinger
Vitamin B12 0µg 0.75µg Ladyfinger
Vitamin K 2.5µg Filo
Folate 88µg 77µg Filo
Choline 6.9mg Filo
Saturated Fat 1.47g 3.022g Filo
Monounsaturated Fat 3.149g 3.745g Ladyfinger
Polyunsaturated fat 0.923g 1.423g Ladyfinger
Tryptophan 0.088mg 0.133mg Ladyfinger
Threonine 0.194mg 0.467mg Ladyfinger
Isoleucine 0.246mg 0.516mg Ladyfinger
Leucine 0.49mg 0.861mg Ladyfinger
Lysine 0.158mg 0.679mg Ladyfinger
Methionine 0.126mg 0.268mg Ladyfinger
Phenylalanine 0.359mg 0.511mg Ladyfinger
Valine 0.286mg 0.579mg Ladyfinger
Histidine 0.159mg 0.248mg Ladyfinger
Omega-3 - EPA 0g 0.004g Ladyfinger
Omega-3 - DHA 0g 0.036g Ladyfinger

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Ladyfinger
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
38%
Ladyfinger
Minerals Daily Need Coverage Score
47%
Filo
35%
Ladyfinger

Comparison summary

Which food is lower in Sugar?
Ladyfinger
Ladyfinger is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Ladyfinger
Ladyfinger contains less Sodium (difference - 336mg)
Which food is lower in glycemic index?
Ladyfinger
Ladyfinger is lower in glycemic index (difference - 38)
Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 221mg)
Which food is lower in Saturated Fat?
Filo
Filo is lower in Saturated Fat (difference - 1.552g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.