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  6. Filo vs. Lentil soup

Filo vs. Lentil soup — In-Depth Nutrition Comparison

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A recap on differences between filo and lentil soup

  • Filo is higher than lentil soup in selenium, vitamin B1, iron, vitamin B2, vitamin B3, folate, and manganese.
  • Filo covers your daily selenium needs 42% more than lentil soup.
  • Filo contains 8 times more vitamin B1 than lentil soup. While filo contains 0.541mg of vitamin B1, lentil soup contains only 0.07mg.
  • The amount of saturated fat in lentil soup is lower.

Food varieties used in this article are Phyllo dough and Soup, lentil with ham, canned, ready-to-serve.

Infographic

Filo vs Lentil soup 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
7
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 6.4% 5.1% 13% 40% 23% 8.2% 32% 69% 16% 1.6%
Contains more MagnesiumMagnesium +66.7%
Contains more IronIron +200%
Contains more CopperCopper +44.3%
Contains more ZincZinc +63.3%
Contains less SodiumSodium -9.2%
Contains more ManganeseManganese +296.7%
Contains more SeleniumSelenium +7666.7%
Contains more CalciumCalcium +54.5%
Contains more PotassiumPotassium +94.6%
~equal in Phosphorus ~74mg

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
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% 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 5.7% 2.3% 0% 0% 18% 10% 10% 8.4% 21% 15% 0% 15% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +672.9%
Contains more Vitamin B2Vitamin B2 +657.8%
Contains more Vitamin B3Vitamin B3 +647.3%
Contains more Vitamin B5Vitamin B5 +115.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +340%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +200%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Filo Lentil soup DV% diff.
Selenium 23.3µg 0.3µg 42%
Vitamin B1 0.541mg 0.07mg 39%
Iron 3.21mg 1.07mg 27%
Vitamin B2 0.341mg 0.045mg 23%
Vitamin B3 4.073mg 0.545mg 22%
Folate 88µg 20µg 17%
Carbs 52.6g 8.16g 15%
Manganese 0.476mg 0.12mg 15%
Calories 299kcal 56kcal 12%
Fiber 1.9g 8%
Fats 6g 1.12g 8%
Protein 7.1g 3.74g 7%
Monounsaturated fat 3.149g 0.52g 7%
Vitamin B6 0.03mg 0.09mg 5%
Polyunsaturated fat 0.923g 0.13g 5%
Saturated fat 1.47g 0.45g 5%
Vitamin B12 0µg 0.12µg 5%
Copper 0.101mg 0.07mg 3%
Vitamin B5 0.302mg 0.14mg 3%
Vitamin K 2.5µg 2%
Vitamin C 0mg 1.7mg 2%
Potassium 74mg 144mg 2%
Sodium 483mg 532mg 2%
Zinc 0.49mg 0.3mg 2%
Magnesium 15mg 9mg 1%
Calcium 11mg 17mg 1%
Vitamin E 0.08mg 1%
Vitamin A 0µg 7µg 1%
Choline 6.9mg 1%
Cholesterol 0mg 3mg 1%
Net carbs 50.7g 8.16g N/A
Sugar 0.18g N/A
Phosphorus 75mg 74mg 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
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
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
Contains more ProteinProtein +89.8%
Contains more FatsFats +435.7%
Contains more CarbsCarbs +544.6%
Contains more OtherOther +38.2%
Contains more WaterWater +163%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
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
41% 47% 12%
Saturated fat: Sat. Fat 0.45 g
Monounsaturated fat: Mono. Fat 0.52 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated fat +505.6%
Contains more Poly. FatPolyunsaturated fat +610%
Contains less Sat. FatSaturated fat -69.4%

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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. Lentil soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/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.