Filo vs. Millet flour — In-Depth Nutrition Comparison
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A recap on differences between filo and millet flour
- Filo is higher in vitamin B2, yet millet flour is higher in copper, phosphorus, vitamin B6, magnesium, manganese, zinc, vitamin B5, and selenium.
- Millet flour covers your daily copper needs 48% more than filo.
- Filo contains 121 times more sodium than millet flour. While filo contains 483mg of sodium, millet flour contains only 4mg.
- The glycemic index of filo is lower.
Food varieties used in this article are Phyllo dough and Millet flour.
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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 MagnesiumMagnesium | +693.3% |
| Contains more CalciumCalcium | +27.3% |
| Contains more PotassiumPotassium | +202.7% |
| Contains more IronIron | +22.7% |
| Contains more CopperCopper | +429.7% |
| Contains more ZincZinc | +436.7% |
| Contains more PhosphorusPhosphorus | +280% |
| Contains less SodiumSodium | -99.2% |
| Contains more ManganeseManganese | +110.5% |
| Contains more SeleniumSelenium | +40.3% |
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 | +31% |
| Contains more Vitamin B2Vitamin B2 | +367.1% |
| Contains more Vitamin KVitamin K | +212.5% |
| Contains more FolateFolate | +109.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +37.5% |
| Contains more Vitamin B3Vitamin B3 | +47.8% |
| Contains more Vitamin B5Vitamin B5 | +319.5% |
| Contains more Vitamin B6Vitamin B6 | +1140% |
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:
10.75 g
Fats:
4.25 g
Carbs:
75.12 g
Water:
8.67 g
Other:
1.21 g
| Contains more FatsFats | +41.2% |
| Contains more WaterWater | +276% |
| Contains more OtherOther | +40.5% |
| Contains more ProteinProtein | +51.4% |
| Contains more CarbsCarbs | +42.8% |
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
0.536 g
Monounsaturated fat:
Mono. Fat
0.924 g
Polyunsaturated fat:
Poly. Fat
2.618 g
| Contains more Mono. FatMonounsaturated fat | +240.8% |
| Contains less Sat. FatSaturated fat | -63.5% |
| Contains more Poly. FatPolyunsaturated fat | +183.6% |
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 Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.101mg | 0.535mg | 48% |
| Phosphorus | 75mg | 285mg | 30% |
| Starch | 69.88g | 29% | |
| Vitamin B6 | 0.03mg | 0.372mg | 26% |
| Magnesium | 15mg | 119mg | 25% |
| Manganese | 0.476mg | 1.002mg | 23% |
| Vitamin B2 | 0.341mg | 0.073mg | 21% |
| Sodium | 483mg | 4mg | 21% |
| Vitamin B5 | 0.302mg | 1.267mg | 19% |
| Zinc | 0.49mg | 2.63mg | 19% |
| Selenium | 23.3µg | 32.7µg | 17% |
| Vitamin B3 | 4.073mg | 6.02mg | 12% |
| Folate | 88µg | 42µg | 12% |
| Polyunsaturated fat | 0.923g | 2.618g | 11% |
| Vitamin B1 | 0.541mg | 0.413mg | 11% |
| Iron | 3.21mg | 3.94mg | 9% |
| Carbs | 52.6g | 75.12g | 8% |
| Protein | 7.1g | 10.75g | 7% |
| Monounsaturated fat | 3.149g | 0.924g | 6% |
| Fiber | 1.9g | 3.5g | 6% |
| Saturated fat | 1.47g | 0.536g | 4% |
| Calories | 299kcal | 382kcal | 4% |
| Potassium | 74mg | 224mg | 4% |
| Fats | 6g | 4.25g | 3% |
| Vitamin K | 2.5µg | 0.8µg | 1% |
| Choline | 6.9mg | 1% | |
| Net carbs | 50.7g | 71.62g | N/A |
| Calcium | 11mg | 14mg | 0% |
| Sugar | 0.18g | 1.66g | N/A |
| Vitamin E | 0.08mg | 0.11mg | 0% |
| Trans fat | 0.002g | N/A | |
| Tryptophan | 0.088mg | 0.17mg | 0% |
| Threonine | 0.194mg | 0.354mg | 0% |
| Isoleucine | 0.246mg | 0.473mg | 0% |
| Leucine | 0.49mg | 1.537mg | 0% |
| Lysine | 0.158mg | 0.144mg | 0% |
| Methionine | 0.126mg | 0.319mg | 0% |
| Phenylalanine | 0.359mg | 0.675mg | 0% |
| Valine | 0.286mg | 0.584mg | 0% |
| Histidine | 0.159mg | 0.257mg | 0% |
| Omega-3 - ALA | 0.044g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 2.549g | N/A |
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%
33%
Minerals Daily Need Coverage Score
47%
94%
Comparison summary
Which food is lower in Cholesterol?
Millet flour is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Millet flour contains less Sodium (difference - 479mg)
Which food is lower in Saturated fat?
Millet flour is lower in Saturated fat (difference - 0.934g)
Which food is richer in minerals?
Millet flour is relatively richer in minerals
Which food is lower in Sugar?
Filo is lower in Sugar (difference - 1.48g)
Which food is lower in glycemic index?
Filo is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Filo is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)