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  6. Filo vs. Longan

Filo vs. Longan — In-Depth Nutrition Comparison

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Significant differences between Filo and Longan

  • Filo has more Vitamin B1, Iron, Vitamin B3, Manganese, Vitamin B2, and Phosphorus, however, Longan is richer in Vitamin C, Copper, and Potassium.
  • Longan covers your daily Vitamin C needs 93% more than Filo.

Specific food types used in this comparison are Phyllo dough and Longans, raw.

Infographic

Filo vs Longan 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
:
3
Longan
Longan
Contains more Calcium +1000%
Contains more Iron +2369.2%
Contains more Magnesium +50%
Contains more Phosphorus +257.1%
Contains more Zinc +880%
Contains more Manganese +815.4%
Contains more Potassium +259.5%
Contains less Sodium -100%
Contains more Copper +67.3%
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Longan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 5% 8% 9% 24% 0% 2% 57% 7% 0%
Contains more Calcium +1000%
Contains more Iron +2369.2%
Contains more Magnesium +50%
Contains more Phosphorus +257.1%
Contains more Zinc +880%
Contains more Manganese +815.4%
Contains more Potassium +259.5%
Contains less Sodium -100%
Contains more Copper +67.3%

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
10
:
1
Longan
Longan
Contains more Vitamin B1 +1645.2%
Contains more Vitamin B2 +143.6%
Contains more Vitamin B3 +1257.7%
Contains more Vitamin C +∞%
Filo
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 136% 79% 77% 19% 7% 66% 0% 7%
Longan
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 280% 8% 33% 6% 0% 0% 0% 0% 0%
Contains more Vitamin B1 +1645.2%
Contains more Vitamin B2 +143.6%
Contains more Vitamin B3 +1257.7%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
Filo
4
:
1
Longan
Longan
Contains more Protein +442%
Contains more Fats +5900%
Contains more Carbs +247.4%
Contains more Other +142.9%
Contains more Water +153.8%
Filo
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Longan
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
Contains more Protein +442%
Contains more Fats +5900%
Contains more Carbs +247.4%
Contains more Other +142.9%
Contains more Water +153.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Filo Longan Opinion
Net carbs 50.7g 14.04g Filo
Protein 7.1g 1.31g Filo
Fats 6g 0.1g Filo
Carbs 52.6g 15.14g Filo
Calories 299kcal 60kcal Filo
Sugar 0.18g Longan
Fiber 1.9g 1.1g Filo
Calcium 11mg 1mg Filo
Iron 3.21mg 0.13mg Filo
Magnesium 15mg 10mg Filo
Phosphorus 75mg 21mg Filo
Potassium 74mg 266mg Longan
Sodium 483mg 0mg Longan
Zinc 0.49mg 0.05mg Filo
Copper 0.101mg 0.169mg Longan
Manganese 0.476mg 0.052mg Filo
Selenium 23.3µg Filo
Vitamin E 0.08mg Filo
Vitamin C 0mg 84mg Longan
Vitamin B1 0.541mg 0.031mg Filo
Vitamin B2 0.341mg 0.14mg Filo
Vitamin B3 4.073mg 0.3mg Filo
Vitamin B5 0.302mg Filo
Vitamin B6 0.03mg Filo
Folate 88µg Filo
Vitamin K 2.5µg Filo
Tryptophan 0.088mg Filo
Threonine 0.194mg 0.034mg Filo
Isoleucine 0.246mg 0.026mg Filo
Leucine 0.49mg 0.054mg Filo
Lysine 0.158mg 0.046mg Filo
Methionine 0.126mg 0.013mg Filo
Phenylalanine 0.359mg 0.03mg Filo
Valine 0.286mg 0.058mg Filo
Histidine 0.159mg 0.012mg Filo
Saturated Fat 1.47g Longan
Monounsaturated Fat 3.149g Filo
Polyunsaturated fat 0.923g Filo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Longan
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
32%
Filo
27%
Longan
Minerals Daily Need Coverage Score
47%
Filo
11%
Longan

Comparison summary

Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 483mg)
Which food is lower in Saturated Fat?
Longan
Longan is lower in Saturated Fat (difference - 1.47g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 7)
Which food is cheaper?
Filo
Filo is cheaper (difference - $1.4)
Which food is richer in minerals?
Filo
Filo is relatively richer in minerals
Which food is richer in vitamins?
Filo
Filo is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Longan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169089/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.