Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Filo vs. Leek — In-Depth Nutrition Comparison

Compare

The main differences between filo and leek

  • Filo is richer in selenium, vitamin B1, vitamin B2, vitamin B3, and iron, yet leek is richer in vitamin K, vitamin A, vitamin B6, and vitamin C.
  • Daily need coverage for selenium for filo is 41% higher.
  • Filo contains 24 times more sodium than leek. Filo contains 483mg of sodium, while leek contains 20mg.

Food types used in this article are Phyllo dough and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Filo vs Leek 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
4
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%
Leek
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Contains more IronIron +52.9%
Contains more ZincZinc +308.3%
Contains more PhosphorusPhosphorus +114.3%
Contains more SeleniumSelenium +2230%
Contains more MagnesiumMagnesium +86.7%
Contains more CalciumCalcium +436.4%
Contains more PotassiumPotassium +143.2%
Contains more CopperCopper +18.8%
Contains less SodiumSodium -95.9%
~equal in Manganese ~0.481mg

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
5
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%
Leek
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 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin B1Vitamin B1 +801.7%
Contains more Vitamin B2Vitamin B2 +1036.7%
Contains more Vitamin B3Vitamin B3 +918.3%
Contains more Vitamin B5Vitamin B5 +115.7%
Contains more FolateFolate +37.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1050%
Contains more Vitamin B6Vitamin B6 +676.7%
Contains more Vitamin KVitamin K +1780%
Contains more CholineCholine +37.7%
~equal in Vitamin D ~0µg
~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
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +373.3%
Contains more FatsFats +1900%
Contains more CarbsCarbs +271.7%
Contains more OtherOther +61.9%
Contains more WaterWater +154.6%

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
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains more Mono. FatMonounsaturated fat +78625%
Contains more Poly. FatPolyunsaturated fat +456%
Contains less Sat. FatSaturated fat -97.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Filo Leek DV% diff.
Selenium 23.3µg 1µg 41%
Vitamin B1 0.541mg 0.06mg 40%
Vitamin K 2.5µg 47µg 37%
Vitamin B2 0.341mg 0.03mg 24%
Vitamin B3 4.073mg 0.4mg 23%
Sodium 483mg 20mg 20%
Vitamin B6 0.03mg 0.233mg 16%
Iron 3.21mg 2.1mg 14%
Vitamin C 0mg 12mg 13%
Carbs 52.6g 14.15g 13%
Calories 299kcal 61kcal 12%
Protein 7.1g 1.5g 11%
Fats 6g 0.3g 9%
Vitamin A 0µg 83µg 9%
Monounsaturated fat 3.149g 0.004g 8%
Saturated fat 1.47g 0.04g 7%
Phosphorus 75mg 35mg 6%
Vitamin E 0.08mg 0.92mg 6%
Folate 88µg 64µg 6%
Polyunsaturated fat 0.923g 0.166g 5%
Calcium 11mg 59mg 5%
Zinc 0.49mg 0.12mg 3%
Magnesium 15mg 28mg 3%
Vitamin B5 0.302mg 0.14mg 3%
Potassium 74mg 180mg 3%
Copper 0.101mg 0.12mg 2%
Net carbs 50.7g 12.35g N/A
Sugar 0.18g 3.9g N/A
Fiber 1.9g 1.8g 0%
Manganese 0.476mg 0.481mg 0%
Choline 6.9mg 9.5mg 0%
Tryptophan 0.088mg 0.012mg 0%
Threonine 0.194mg 0.063mg 0%
Isoleucine 0.246mg 0.052mg 0%
Leucine 0.49mg 0.096mg 0%
Lysine 0.158mg 0.078mg 0%
Methionine 0.126mg 0.018mg 0%
Phenylalanine 0.359mg 0.055mg 0%
Valine 0.286mg 0.056mg 0%
Histidine 0.159mg 0.025mg 0%

Which food is preferable for your diet?

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

People also compare

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
27%
Leek
Minerals Daily Need Coverage Score
47%
Filo
26%
Leek

Comparison summary

Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 463mg)
Which food is lower in Saturated fat?
Leek
Leek is lower in Saturated fat (difference - 1.43g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 6)
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 3.72g)
Which food is cheaper?
Filo
Filo is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.