Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Filo vs. Mulberry — In-Depth Nutrition Comparison

Compare

How are filo and mulberries different?

  • Filo is richer in vitamin B1, selenium, vitamin B3, folate, vitamin B2, iron, and phosphorus, while mulberries are higher in vitamin C.
  • Filo covers your daily need for vitamin B1, 43% more than mulberries.
  • Filo contains 54 times more saturated fat than mulberries. Filo contains 1.47g of saturated fat, while mulberries contain 0.027g.
  • Filo has a higher glycemic index (38) than mulberries (25).

Phyllo dough and Mulberries, raw types were used in this article.

Infographic

Filo vs Mulberry 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
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% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Contains more IronIron +73.5%
Contains more CopperCopper +68.3%
Contains more ZincZinc +308.3%
Contains more PhosphorusPhosphorus +97.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +3783.3%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +254.5%
Contains more PotassiumPotassium +162.2%
Contains less SodiumSodium -97.9%

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
5
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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
Contains more Vitamin B1Vitamin B1 +1765.5%
Contains more Vitamin B2Vitamin B2 +237.6%
Contains more Vitamin B3Vitamin B3 +556.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +1366.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +987.5%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more Vitamin KVitamin K +212%
Contains more CholineCholine +78.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more ProteinProtein +393.1%
Contains more FatsFats +1438.5%
Contains more CarbsCarbs +436.7%
Contains more OtherOther +146.4%
Contains more WaterWater +169%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 g
Contains more Mono. FatMonounsaturated fat +7580.5%
Contains more Poly. FatPolyunsaturated fat +345.9%
Contains less Sat. FatSaturated fat -98.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Filo Mulberry DV% diff.
Vitamin B1 0.541mg 0.029mg 43%
Selenium 23.3µg 0.6µg 41%
Vitamin C 0mg 36.4mg 40%
Vitamin B3 4.073mg 0.62mg 22%
Sodium 483mg 10mg 21%
Folate 88µg 6µg 21%
Manganese 0.476mg 21%
Vitamin B2 0.341mg 0.101mg 18%
Iron 3.21mg 1.85mg 17%
Carbs 52.6g 9.8g 14%
Calories 299kcal 43kcal 13%
Protein 7.1g 1.44g 11%
Fats 6g 0.39g 9%
Monounsaturated fat 3.149g 0.041g 8%
Saturated fat 1.47g 0.027g 7%
Vitamin B5 0.302mg 6%
Phosphorus 75mg 38mg 5%
Polyunsaturated fat 0.923g 0.207g 5%
Vitamin E 0.08mg 0.87mg 5%
Copper 0.101mg 0.06mg 5%
Vitamin K 2.5µg 7.8µg 4%
Potassium 74mg 194mg 4%
Zinc 0.49mg 0.12mg 3%
Calcium 11mg 39mg 3%
Vitamin B6 0.03mg 0.05mg 2%
Choline 6.9mg 12.3mg 1%
Fiber 1.9g 1.7g 1%
Magnesium 15mg 18mg 1%
Net carbs 50.7g 8.1g N/A
Sugar 0.18g 8.1g N/A
Vitamin A 0µg 1µg 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?

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

People also compare

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%
Filo
17%
Mulberry
Minerals Daily Need Coverage Score
47%
Filo
16%
Mulberry

Comparison summary

Which food contains less Sodium?
Mulberry
Mulberry contains less Sodium (difference - 473mg)
Which food is lower in Saturated fat?
Mulberry
Mulberry is lower in Saturated fat (difference - 1.443g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 13)
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 7.92g)
Which food is cheaper?
Filo
Filo is cheaper (difference - $0.4)
Which food is richer in minerals?
Filo
Filo is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.