Filo vs. Mustard — In-Depth Nutrition Comparison
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The main differences between filo and mustard
- Filo is richer in vitamin B1, vitamin B3, vitamin B2, folate, and iron, yet mustard is richer in selenium, fiber, and magnesium.
- Daily need coverage for vitamin B1 for filo is 30% higher.
- Filo contains 13 times more folate than mustard. Filo contains 88µg of folate, while mustard contains 7µg.
- Mustard contains less saturated fat.
Food types used in this article are Phyllo dough and Mustard, prepared, yellow.
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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 | +99.4% |
| Contains more CopperCopper | +36.5% |
| Contains less SodiumSodium | -56.3% |
| Contains more ManganeseManganese | +12.8% |
| Contains more MagnesiumMagnesium | +220% |
| Contains more CalciumCalcium | +472.7% |
| Contains more PotassiumPotassium | +105.4% |
| Contains more ZincZinc | +30.6% |
| Contains more PhosphorusPhosphorus | +44% |
| Contains more SeleniumSelenium | +43.8% |
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 | +205.6% |
| Contains more Vitamin B2Vitamin B2 | +387.1% |
| Contains more Vitamin B3Vitamin B3 | +620.9% |
| Contains more Vitamin B5Vitamin B5 | +18.9% |
| Contains more Vitamin KVitamin K | +78.6% |
| Contains more FolateFolate | +1157.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +350% |
| Contains more Vitamin B6Vitamin B6 | +133.3% |
| Contains more CholineCholine | +224.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.541mg | 0.177mg | 30% |
| Sodium | 483mg | 1104mg | 27% |
| Vitamin B3 | 4.073mg | 0.565mg | 22% |
| Vitamin B2 | 0.341mg | 0.07mg | 21% |
| Iron | 3.21mg | 1.61mg | 20% |
| Folate | 88µg | 7µg | 20% |
| Selenium | 23.3µg | 33.5µg | 19% |
| Carbs | 52.6g | 5.83g | 16% |
| Calories | 299kcal | 60kcal | 12% |
| Magnesium | 15mg | 48mg | 8% |
| Fiber | 1.9g | 4g | 8% |
| Protein | 7.1g | 3.74g | 7% |
| Saturated fat | 1.47g | 0.214g | 6% |
| Phosphorus | 75mg | 108mg | 5% |
| Calcium | 11mg | 63mg | 5% |
| Fats | 6g | 3.34g | 4% |
| Copper | 0.101mg | 0.074mg | 3% |
| Choline | 6.9mg | 22.4mg | 3% |
| Vitamin B6 | 0.03mg | 0.07mg | 3% |
| Potassium | 74mg | 152mg | 2% |
| Manganese | 0.476mg | 0.422mg | 2% |
| Vitamin E | 0.08mg | 0.36mg | 2% |
| Monounsaturated fat | 3.149g | 2.182g | 2% |
| Polyunsaturated fat | 0.923g | 0.774g | 1% |
| Vitamin B5 | 0.302mg | 0.254mg | 1% |
| Vitamin K | 2.5µg | 1.4µg | 1% |
| Vitamin A | 0µg | 5µg | 1% |
| Zinc | 0.49mg | 0.64mg | 1% |
| Vitamin C | 0mg | 0.3mg | 0% |
| Net carbs | 50.7g | 1.83g | N/A |
| Sugar | 0.18g | 0.92g | N/A |
| Starch | 0.64g | 0% | |
| Trans fat | 0.009g | N/A | |
| Tryptophan | 0.088mg | 0.009mg | 0% |
| Threonine | 0.194mg | 0.167mg | 0% |
| Isoleucine | 0.246mg | 0.146mg | 0% |
| Leucine | 0.49mg | 0.292mg | 0% |
| Lysine | 0.158mg | 0.264mg | 0% |
| Methionine | 0.126mg | 0.076mg | 0% |
| Phenylalanine | 0.359mg | 0.161mg | 0% |
| Valine | 0.286mg | 0.189mg | 0% |
| Histidine | 0.159mg | 0.119mg | 0% |
| Fructose | 0.23g | 0% | |
| Omega-3 - ALA | 0.373g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.018g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.01g | N/A | |
| Omega-6 - Linoleic acid | 0.358g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +89.8% |
| Contains more FatsFats | +79.6% |
| Contains more CarbsCarbs | +802.2% |
| Contains more WaterWater | +156.8% |
| Contains more OtherOther | +98.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +44.3% |
| Contains more Poly. FatPolyunsaturated fat | +19.3% |
| Contains less Sat. FatSaturated fat | -85.4% |
