Filo vs. Leek — In-Depth Nutrition Comparison
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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.
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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.
| 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% |
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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +78625% |
| Contains more Poly. FatPolyunsaturated fat | +456% |
| Contains less Sat. FatSaturated fat | -97.3% |
