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Filo vs. True morels — In-Depth Nutrition Comparison

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How are filo and true morels different?

  • Filo is richer in vitamin B1, selenium, folate, and vitamin B3, while true morels are higher in iron, copper, vitamin D, phosphorus, and zinc.
  • True morels cover your daily need for iron, 112% more than filo.
  • Filo contains 23 times more sodium than true morels. Filo contains 483mg of sodium, while true morels contain 21mg.

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

Infographic

Filo vs True morels 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
1
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 14% 13% 36% 457% 208% 55% 83% 2.7% 77% 12%
Contains more SeleniumSelenium +959.1%
Contains more MagnesiumMagnesium +26.7%
Contains more CalciumCalcium +290.9%
Contains more PotassiumPotassium +455.4%
Contains more IronIron +279.4%
Contains more CopperCopper +518.8%
Contains more ZincZinc +314.3%
Contains more PhosphorusPhosphorus +158.7%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +23.3%

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.
Filo
7
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 0% 0% 0% 77% 17% 47% 42% 26% 31% 0% 0% 6.8% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +684.1%
Contains more Vitamin B2Vitamin B2 +66.3%
Contains more Vitamin B3Vitamin B3 +80.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +877.8%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +45.7%
Contains more Vitamin B6Vitamin B6 +353.3%
~equal in Vitamin C ~mg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~µg

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
3% 5% 90%
Protein: 3.12 g
Fats: 0.57 g
Carbs: 5.1 g
Water: 89.61 g
Other: 1.6 g
Contains more ProteinProtein +127.6%
Contains more FatsFats +952.6%
Contains more CarbsCarbs +931.4%
Contains more WaterWater +174.9%
~equal in Other ~1.6g

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
12% 9% 79%
Saturated fat: Sat. Fat 0.065 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.433 g
Contains more Mono. FatMonounsaturated fat +5955.8%
Contains more Poly. FatPolyunsaturated fat +113.2%
Contains less Sat. FatSaturated fat -95.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Filo True morels DV% diff.
Iron 3.21mg 12.18mg 112%
Copper 0.101mg 0.625mg 58%
Vitamin B1 0.541mg 0.069mg 39%
Selenium 23.3µg 2.2µg 38%
Vitamin D 0IU 206IU 26%
Vitamin D 0µg 5.1µg 26%
Folate 88µg 9µg 20%
Sodium 483mg 21mg 20%
Phosphorus 75mg 194mg 17%
Carbs 52.6g 5.1g 16%
Zinc 0.49mg 2.03mg 14%
Calories 299kcal 31kcal 13%
Vitamin B3 4.073mg 2.252mg 11%
Vitamin B2 0.341mg 0.205mg 10%
Potassium 74mg 411mg 10%
Protein 7.1g 3.12g 8%
Monounsaturated fat 3.149g 0.052g 8%
Fats 6g 0.57g 8%
Vitamin B6 0.03mg 0.136mg 8%
Saturated fat 1.47g 0.065g 6%
Manganese 0.476mg 0.587mg 5%
Fiber 1.9g 2.8g 4%
Vitamin B5 0.302mg 0.44mg 3%
Calcium 11mg 43mg 3%
Polyunsaturated fat 0.923g 0.433g 3%
Vitamin K 2.5µg 2%
Magnesium 15mg 19mg 1%
Choline 6.9mg 1%
Vitamin E 0.08mg 1%
Net carbs 50.7g 2.3g N/A
Sugar 0.18g 0.6g 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%
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.215g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo True morels
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
30%
Filo
19%
True morels
Minerals Daily Need Coverage Score
47%
Filo
96%
True morels

Comparison summary

Which food is lower in Cholesterol?
True morels
True morels is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
True morels
True morels contains less Sodium (difference - 462mg)
Which food is lower in Saturated fat?
True morels
True morels is lower in Saturated fat (difference - 1.405g)
Which food is lower in glycemic index?
True morels
True morels is lower in glycemic index (difference - 6)
Which food is richer in minerals?
True morels
True morels is relatively richer in minerals
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 0.42g)
Which food is cheaper?
Filo
Filo is cheaper (difference - $0.6)
Which food is richer in vitamins?
Filo
Filo is relatively richer in vitamins

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. True morels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168423/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.