Filo vs. Maple sugar — In-Depth Nutrition Comparison
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How are filo and maple sugar different?
- Filo is richer in vitamin B1, selenium, vitamin B2, vitamin B3, folate, iron, and phosphorus, while maple sugar is higher in manganese and zinc.
- Maple sugar covers your daily need for manganese, 172% more than filo.
- Maple sugar is lower in sodium.
- Maple sugar has a higher glycemic index (63) than filo (38).
Phyllo dough and Sugars, maple types were used in this article.
Infographic
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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 | +99.4% |
| Contains more PhosphorusPhosphorus | +2400% |
| Contains more SeleniumSelenium | +2812.5% |
| Contains more MagnesiumMagnesium | +26.7% |
| Contains more CalciumCalcium | +718.2% |
| Contains more PotassiumPotassium | +270.3% |
| Contains more ZincZinc | +1136.7% |
| Contains less SodiumSodium | -97.7% |
| Contains more ManganeseManganese | +829% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +5911.1% |
| Contains more Vitamin B2Vitamin B2 | +2523.1% |
| Contains more Vitamin B3Vitamin B3 | +10082.5% |
| Contains more Vitamin B5Vitamin B5 | +529.2% |
| Contains more Vitamin B6Vitamin B6 | +900% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +228.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.476mg | 4.422mg | 172% |
| Zinc | 0.49mg | 6.06mg | 51% |
| Vitamin B1 | 0.541mg | 0.009mg | 44% |
| Selenium | 23.3µg | 0.8µg | 41% |
| Vitamin B2 | 0.341mg | 0.013mg | 25% |
| Vitamin B3 | 4.073mg | 0.04mg | 25% |
| Folate | 88µg | 0µg | 22% |
| Sodium | 483mg | 11mg | 21% |
| Iron | 3.21mg | 1.61mg | 20% |
| Protein | 7.1g | 0.1g | 14% |
| Carbs | 52.6g | 90.9g | 13% |
| Phosphorus | 75mg | 3mg | 10% |
| Fats | 6g | 0.2g | 9% |
| Calcium | 11mg | 90mg | 8% |
| Monounsaturated fat | 3.149g | 0.064g | 8% |
| Fiber | 1.9g | 0g | 8% |
| Saturated fat | 1.47g | 0.036g | 7% |
| Potassium | 74mg | 274mg | 6% |
| Vitamin B5 | 0.302mg | 0.048mg | 5% |
| Polyunsaturated fat | 0.923g | 0.1g | 5% |
| Calories | 299kcal | 354kcal | 3% |
| Vitamin B6 | 0.03mg | 0.003mg | 2% |
| Vitamin K | 2.5µg | 0µg | 2% |
| Vitamin E | 0.08mg | 0mg | 1% |
| Choline | 6.9mg | 2.1mg | 1% |
| Magnesium | 15mg | 19mg | 1% |
| Net carbs | 50.7g | 90.9g | N/A |
| Sugar | 0.18g | 84.87g | N/A |
| Copper | 0.101mg | 0.099mg | 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
Protein:
7.1 g
Fats:
6 g
Carbs:
52.6 g
Water:
32.6 g
Other:
1.7 g
Protein:
0.1 g
Fats:
0.2 g
Carbs:
90.9 g
Water:
8 g
Other:
0.8 g
| Contains more ProteinProtein | +7000% |
| Contains more FatsFats | +2900% |
| Contains more WaterWater | +307.5% |
| Contains more OtherOther | +112.5% |
| Contains more CarbsCarbs | +72.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.47 g
Monounsaturated fat:
Mono. Fat
3.149 g
Polyunsaturated fat:
Poly. Fat
0.923 g
Saturated fat:
Sat. Fat
0.036 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.1 g
| Contains more Mono. FatMonounsaturated fat | +4820.3% |
| Contains more Poly. FatPolyunsaturated fat | +823% |
| Contains less Sat. FatSaturated fat | -97.6% |
