Filo vs. Corn raw — In-Depth Nutrition Comparison
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A recap on the differences between filo and corn raw
- Filo is higher in selenium, iron, vitamin B1, vitamin B2, vitamin B3, manganese, and folate, yet corn raw is higher in vitamin B5 and vitamin C.
- Filo covers your daily selenium needs 41% more than corn raw.
- Filo contains 32 times more sodium than corn raw. While filo contains 483mg of sodium, corn raw contains only 15mg.
- The glycemic index of filo is lower.
Food varieties used in this article are Phyllo dough and Corn, sweet, yellow, 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 CalciumCalcium | +450% |
| Contains more IronIron | +517.3% |
| Contains more CopperCopper | +87% |
| Contains more ManganeseManganese | +192% |
| Contains more SeleniumSelenium | +3783.3% |
| Contains more MagnesiumMagnesium | +146.7% |
| Contains more PotassiumPotassium | +264.9% |
| Contains more PhosphorusPhosphorus | +18.7% |
| Contains less SodiumSodium | -96.9% |
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 EVitamin E | +14.3% |
| Contains more Vitamin B1Vitamin B1 | +249% |
| Contains more Vitamin B2Vitamin B2 | +520% |
| Contains more Vitamin B3Vitamin B3 | +130.1% |
| Contains more Vitamin KVitamin K | +733.3% |
| Contains more FolateFolate | +109.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +137.4% |
| Contains more Vitamin B6Vitamin B6 | +210% |
| Contains more CholineCholine | +233.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 23.3µg | 0.6µg | 41% |
| Iron | 3.21mg | 0.52mg | 34% |
| Vitamin B1 | 0.541mg | 0.155mg | 32% |
| Vitamin B2 | 0.341mg | 0.055mg | 22% |
| Sodium | 483mg | 15mg | 20% |
| Vitamin B3 | 4.073mg | 1.77mg | 14% |
| Manganese | 0.476mg | 0.163mg | 14% |
| Folate | 88µg | 42µg | 12% |
| Calories | 299kcal | 86kcal | 11% |
| Carbs | 52.6g | 18.7g | 11% |
| Vitamin C | 0mg | 6.8mg | 8% |
| Vitamin B5 | 0.302mg | 0.717mg | 8% |
| Protein | 7.1g | 3.27g | 8% |
| Monounsaturated fat | 3.149g | 0.432g | 7% |
| Fats | 6g | 1.35g | 7% |
| Potassium | 74mg | 270mg | 6% |
| Copper | 0.101mg | 0.054mg | 5% |
| Saturated fat | 1.47g | 0.325g | 5% |
| Vitamin B6 | 0.03mg | 0.093mg | 5% |
| Magnesium | 15mg | 37mg | 5% |
| Polyunsaturated fat | 0.923g | 0.487g | 3% |
| Choline | 6.9mg | 23mg | 3% |
| Fructose | 1.94g | 2% | |
| Vitamin K | 2.5µg | 0.3µg | 2% |
| Starch | 5.7g | 2% | |
| Phosphorus | 75mg | 89mg | 2% |
| Vitamin A | 0µg | 9µg | 1% |
| Calcium | 11mg | 2mg | 1% |
| Net carbs | 50.7g | 16.7g | N/A |
| Sugar | 0.18g | 6.26g | N/A |
| Fiber | 1.9g | 2g | 0% |
| Zinc | 0.49mg | 0.46mg | 0% |
| Vitamin E | 0.08mg | 0.07mg | 0% |
| Tryptophan | 0.088mg | 0.023mg | 0% |
| Threonine | 0.194mg | 0.129mg | 0% |
| Isoleucine | 0.246mg | 0.129mg | 0% |
| Leucine | 0.49mg | 0.348mg | 0% |
| Lysine | 0.158mg | 0.137mg | 0% |
| Methionine | 0.126mg | 0.067mg | 0% |
| Phenylalanine | 0.359mg | 0.15mg | 0% |
| Valine | 0.286mg | 0.185mg | 0% |
| Histidine | 0.159mg | 0.089mg | 0% |
| Omega-3 - ALA | 0.014g | N/A | |
| Omega-6 - Linoleic acid | 0.468g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +117.1% |
| Contains more FatsFats | +344.4% |
| Contains more CarbsCarbs | +181.3% |
| Contains more OtherOther | +169.8% |
| Contains more WaterWater | +133.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +628.9% |
| Contains more Poly. FatPolyunsaturated fat | +89.5% |
| Contains less Sat. FatSaturated fat | -77.9% |