Filo vs. Marinara sauce — In-Depth Nutrition Comparison
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The main differences between filo and marinara sauce
- Filo is richer in vitamin B1, selenium, iron, vitamin B2, folate, and manganese, yet marinara sauce is richer in vitamin E, vitamin A, and vitamin B6.
- Daily need coverage for vitamin B1 for filo is 43% higher.
- Filo contains 21 times more selenium than marinara sauce. Filo contains 23.3µg of selenium, while marinara sauce contains 1.1µg.
- Marinara sauce contains less sodium.
Food types used in this article are Phyllo dough and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.
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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 | +311.5% |
| Contains more CopperCopper | +24.7% |
| Contains more ZincZinc | +145% |
| Contains more PhosphorusPhosphorus | +120.6% |
| Contains more ManganeseManganese | +247.4% |
| Contains more SeleniumSelenium | +2018.2% |
| Contains more MagnesiumMagnesium | +20% |
| Contains more CalciumCalcium | +145.5% |
| Contains more PotassiumPotassium | +331.1% |
| Contains less SodiumSodium | -93.8% |
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 | +2154.2% |
| Contains more Vitamin B2Vitamin B2 | +459% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +576.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2900% |
| Contains more Vitamin B6Vitamin B6 | +476.7% |
| Contains more Vitamin KVitamin K | +456% |
| Contains more CholineCholine | +98.6% |
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:
1.41 g
Fats:
1.48 g
Carbs:
8.06 g
Water:
87.39 g
Other:
1.66 g
| Contains more ProteinProtein | +403.5% |
| Contains more FatsFats | +305.4% |
| Contains more CarbsCarbs | +552.6% |
| Contains more WaterWater | +168.1% |
~equal in
Other
~1.66g
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
0.17 g
Monounsaturated fat:
Mono. Fat
0.377 g
Polyunsaturated fat:
Poly. Fat
0.508 g
| Contains more Mono. FatMonounsaturated fat | +735.3% |
| Contains more Poly. FatPolyunsaturated fat | +81.7% |
| Contains less Sat. FatSaturated fat | -88.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B1 | 0.541mg | 0.024mg | 43% |
| Selenium | 23.3µg | 1.1µg | 40% |
| Iron | 3.21mg | 0.78mg | 30% |
| Vitamin B2 | 0.341mg | 0.061mg | 22% |
| Sodium | 483mg | 30mg | 20% |
| Folate | 88µg | 13µg | 19% |
| Carbs | 52.6g | 8.06g | 15% |
| Manganese | 0.476mg | 0.137mg | 15% |
| Vitamin E | 0.08mg | 2.4mg | 15% |
| Calories | 299kcal | 51kcal | 12% |
| Vitamin B6 | 0.03mg | 0.173mg | 11% |
| Protein | 7.1g | 1.41g | 11% |
| Vitamin K | 2.5µg | 13.9µg | 10% |
| Monounsaturated fat | 3.149g | 0.377g | 7% |
| Fats | 6g | 1.48g | 7% |
| Potassium | 74mg | 319mg | 7% |
| Saturated fat | 1.47g | 0.17g | 6% |
| Phosphorus | 75mg | 34mg | 6% |
| Vitamin B5 | 0.302mg | 6% | |
| Vitamin A | 0µg | 33µg | 4% |
| Zinc | 0.49mg | 0.2mg | 3% |
| Polyunsaturated fat | 0.923g | 0.508g | 3% |
| Calcium | 11mg | 27mg | 2% |
| Vitamin C | 0mg | 2mg | 2% |
| Copper | 0.101mg | 0.081mg | 2% |
| Choline | 6.9mg | 13.7mg | 1% |
| Vitamin B3 | 4.073mg | 3.917mg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Magnesium | 15mg | 18mg | 1% |
| Net carbs | 50.7g | 6.26g | N/A |
| Sugar | 0.18g | 5.5g | N/A |
| Fiber | 1.9g | 1.8g | 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
30%
19%
Minerals Daily Need Coverage Score
47%
15%
Comparison summary
Which food contains less Sodium?
Marinara sauce contains less Sodium (difference - 453mg)
Which food is lower in Saturated fat?
Marinara sauce is lower in Saturated fat (difference - 1.3g)
Which food is lower in glycemic index?
Marinara sauce is lower in glycemic index (difference - 38)
Which food is lower in Cholesterol?
Filo is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Filo is lower in Sugar (difference - 5.32g)
Which food is richer in minerals?
Filo is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.