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  6. Filo vs. Marinara sauce

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.

Infographic

Filo vs Marinara sauce 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
6
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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
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.
Filo
Filo
4
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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~3.917mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Filo Marinara sauce 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%

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
8% 87%
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
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
16% 36% 48%
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%

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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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.