Filo vs. Mashed potato — In-Depth Nutrition Comparison
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What are the differences between filo and mashed potato?
- Filo is higher in vitamin B1, selenium, iron, vitamin B2, folate, vitamin B3, manganese, and copper; however, mashed potato is richer in vitamin B6.
- Filo's daily need coverage for vitamin B1 is 44% more.
- Mashed potato contains 29 times less selenium than filo. Filo contains 23.3µg of selenium, while mashed potato contains 0.8µg.
- Mashed potato has less sodium.
- Filo has a lower glycemic index (38) than mashed potato (87).
We used Phyllo dough and Fast foods, potato, mashed types in this article.
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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 | +935.5% |
| Contains more CopperCopper | +188.6% |
| Contains more ZincZinc | +122.7% |
| Contains more PhosphorusPhosphorus | +27.1% |
| Contains more ManganeseManganese | +385.7% |
| Contains more SeleniumSelenium | +2812.5% |
| Contains more CalciumCalcium | +63.6% |
| Contains more PotassiumPotassium | +286.5% |
| Contains less SodiumSodium | -36.6% |
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 | +3506.7% |
| Contains more Vitamin B2Vitamin B2 | +2173.3% |
| Contains more Vitamin B3Vitamin B3 | +277.1% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +877.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +425% |
| Contains more Vitamin B6Vitamin B6 | +300% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +136% |
| Contains more CholineCholine | +94.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.541mg | 0.015mg | 44% |
| Selenium | 23.3µg | 0.8µg | 41% |
| Iron | 3.21mg | 0.31mg | 36% |
| Vitamin B2 | 0.341mg | 0.015mg | 25% |
| Folate | 88µg | 9µg | 20% |
| Vitamin B3 | 4.073mg | 1.08mg | 19% |
| Manganese | 0.476mg | 0.098mg | 16% |
| Carbs | 52.6g | 14.65g | 13% |
| Calories | 299kcal | 89kcal | 11% |
| Protein | 7.1g | 1.65g | 11% |
| Sodium | 483mg | 306mg | 8% |
| Vitamin B6 | 0.03mg | 0.12mg | 7% |
| Copper | 0.101mg | 0.035mg | 7% |
| Vitamin B5 | 0.302mg | 6% | |
| Monounsaturated fat | 3.149g | 0.72g | 6% |
| Potassium | 74mg | 286mg | 6% |
| Vitamin A | 0µg | 43µg | 5% |
| Starch | 12.1g | 5% | |
| Fats | 6g | 2.82g | 5% |
| Saturated fat | 1.47g | 0.577g | 4% |
| Polyunsaturated fat | 0.923g | 1.342g | 3% |
| Vitamin K | 2.5µg | 5.9µg | 3% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Zinc | 0.49mg | 0.22mg | 2% |
| Fiber | 1.9g | 1.3g | 2% |
| Vitamin E | 0.08mg | 0.42mg | 2% |
| Phosphorus | 75mg | 59mg | 2% |
| Calcium | 11mg | 18mg | 1% |
| Choline | 6.9mg | 13.4mg | 1% |
| Net carbs | 50.7g | 13.35g | N/A |
| Magnesium | 15mg | 15mg | 0% |
| Sugar | 0.18g | 0.5g | N/A |
| Trans fat | 0.105g | N/A | |
| 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% | |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
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:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +330.3% |
| Contains more FatsFats | +112.8% |
| Contains more CarbsCarbs | +259% |
| Contains more OtherOther | +34.9% |
| Contains more WaterWater | +144.2% |
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
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains more Mono. FatMonounsaturated fat | +337.4% |
| Contains less Sat. FatSaturated fat | -60.7% |
| Contains more Poly. FatPolyunsaturated fat | +45.4% |
