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Filo vs. Muffin — In-Depth Nutrition Comparison

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Important differences between Filo and Muffin

  • Filo has more Vitamin B1, Selenium, Iron, Vitamin B3, Vitamin B2, and Folate, however, Muffin has more Vitamin K, Choline, Vitamin E , and Phosphorus.
  • Filo's daily need coverage for Vitamin B1 is 31% more.
  • Filo has 3 times more Vitamin B3 than Muffin. Filo has 4.073mg of Vitamin B3, while Muffin has 1.418mg.

The food varieties used in the comparison are Phyllo dough and Muffins, blueberry, commercially prepared (Includes mini-muffins).

Infographic

Filo vs Muffin 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
6
:
4
Muffin
Contains more Iron +146.9%
Contains more Magnesium +50%
Contains more Zinc +32.4%
Contains more Copper +68.3%
Contains more Selenium +184.1%
Contains more Calcium +300%
Contains more Phosphorus +94.7%
Contains more Potassium +63.5%
Contains less Sodium -30.4%
Equal in Manganese - 0.449
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 49% 8% 63% 11% 44% 11% 20% 59% 45%
Contains more Iron +146.9%
Contains more Magnesium +50%
Contains more Zinc +32.4%
Contains more Copper +68.3%
Contains more Selenium +184.1%
Contains more Calcium +300%
Contains more Phosphorus +94.7%
Contains more Potassium +63.5%
Contains less Sodium -30.4%
Equal in Manganese - 0.449

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
4
:
8
Muffin
Contains more Vitamin B1 +222%
Contains more Vitamin B2 +109.2%
Contains more Vitamin B3 +187.2%
Contains more Folate +83.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +1937.5%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +55.6%
Contains more Vitamin B6 +33.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1468%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 136% 79% 77% 19% 7% 66% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 33% 3% 3% 43% 38% 27% 29% 10% 36% 20% 99%
Contains more Vitamin B1 +222%
Contains more Vitamin B2 +109.2%
Contains more Vitamin B3 +187.2%
Contains more Folate +83.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +1937.5%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +55.6%
Contains more Vitamin B6 +33.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1468%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
3
:
2
Muffin
Contains more Protein +58.1%
Contains more Water +30.6%
Contains more Other +14.9%
Contains more Fats +167.8%
Equal in Carbs - 53
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
4% 16% 53% 25%
Protein: 4.49 g
Fats: 16.07 g
Carbs: 53 g
Water: 24.96 g
Other: 1.48 g
Contains more Protein +58.1%
Contains more Water +30.6%
Contains more Other +14.9%
Contains more Fats +167.8%
Equal in Carbs - 53

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
1
:
2
Muffin
Contains less Saturated Fat -48.3%
Contains more Monounsaturated Fat +53.1%
Contains more Polyunsaturated fat +777.9%
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
18% 31% 51%
Saturated Fat: 2.844 g
Monounsaturated Fat: 4.822 g
Polyunsaturated fat: 8.103 g
Contains less Saturated Fat -48.3%
Contains more Monounsaturated Fat +53.1%
Contains more Polyunsaturated fat +777.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Filo Muffin
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Filo Muffin Opinion
Net carbs 50.7g 51.9g Muffin
Protein 7.1g 4.49g Filo
Fats 6g 16.07g Muffin
Carbs 52.6g 53g Muffin
Calories 299kcal 375kcal Muffin
Starch 16.31g Muffin
Fructose 1.21g Muffin
Sugar 0.18g 31.47g Filo
Fiber 1.9g 1.1g Filo
Calcium 11mg 44mg Muffin
Iron 3.21mg 1.3mg Filo
Magnesium 15mg 10mg Filo
Phosphorus 75mg 146mg Muffin
Potassium 74mg 121mg Muffin
Sodium 483mg 336mg Muffin
Zinc 0.49mg 0.37mg Filo
Copper 0.101mg 0.06mg Filo
Manganese 0.476mg 0.449mg Filo
Selenium 23.3µg 8.2µg Filo
Vitamin A 0IU 73IU Muffin
Vitamin A RAE 0µg 21µg Muffin
Vitamin E 0.08mg 1.63mg Muffin
Vitamin D 0IU 4IU Muffin
Vitamin D 0µg 0.1µg Muffin
Vitamin C 0mg 0.9mg Muffin
Vitamin B1 0.541mg 0.168mg Filo
Vitamin B2 0.341mg 0.163mg Filo
Vitamin B3 4.073mg 1.418mg Filo
Vitamin B5 0.302mg 0.47mg Muffin
Vitamin B6 0.03mg 0.04mg Muffin
Folate 88µg 48µg Filo
Vitamin B12 0µg 0.16µg Muffin
Vitamin K 2.5µg 39.2µg Muffin
Tryptophan 0.088mg 0.066mg Filo
Threonine 0.194mg 0.181mg Filo
Isoleucine 0.246mg 0.224mg Filo
Leucine 0.49mg 0.421mg Filo
Lysine 0.158mg 0.199mg Muffin
Methionine 0.126mg 0.115mg Filo
Phenylalanine 0.359mg 0.277mg Filo
Valine 0.286mg 0.257mg Filo
Histidine 0.159mg 0.128mg Filo
Cholesterol 0mg 30mg Filo
Trans Fat 0.2g Filo
Saturated Fat 1.47g 2.844g Filo
Omega-3 - DHA 0g 0.008g Muffin
Omega-3 - DPA 0g 0.001g Muffin
Monounsaturated Fat 3.149g 4.822g Muffin
Polyunsaturated fat 0.923g 8.103g Muffin
Omega-6 - Eicosadienoic acid 0.007g Muffin
Omega-6 - Linoleic acid 6.911g Muffin
Omega-6 - Gamma-linoleic acid 0.048g Muffin
Omega-3 - ALA 1.022g Muffin
Omega-6 - Dihomo-gamma-linoleic acid 0.002g Muffin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Muffin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
32%
Filo
28%
Muffin
Minerals Daily Need Coverage Score
47%
Filo
32%
Muffin

Comparison summary

Which food contains less Sodium?
Muffin
Muffin contains less Sodium (difference - 147mg)
Which food is richer in vitamins?
Muffin
Muffin is relatively richer in vitamins
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 31.29g)
Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 30mg)
Which food is lower in Saturated Fat?
Filo
Filo is lower in Saturated Fat (difference - 1.374g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Filo
Filo is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172765/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.