Filo vs. Mustard Greens Raw — In-Depth Nutrition Comparison
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How are filo and mustard Greens Raw different?
- Filo is richer in selenium, vitamin B1, vitamin B3, iron, folate, and vitamin B2, while mustard Greens Raw are higher in vitamin K, vitamin C, and vitamin A.
- Mustard Greens Raw cover your daily need for vitamin K, 212% more than filo.
- Filo contains 26 times more selenium than mustard Greens Raw. Filo contains 23.3µg of selenium, while mustard Greens Raw contain 0.9µg.
- Mustard Greens Raw are lower in sodium.
Phyllo dough and Mustard greens, raw types were used in this article.
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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 | +95.7% |
| Contains more ZincZinc | +96% |
| Contains more PhosphorusPhosphorus | +29.3% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +2488.9% |
| Contains more MagnesiumMagnesium | +113.3% |
| Contains more CalciumCalcium | +945.5% |
| Contains more PotassiumPotassium | +418.9% |
| Contains more CopperCopper | +63.4% |
| Contains less SodiumSodium | -95.9% |
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.
| Contains more Vitamin B1Vitamin B1 | +576.3% |
| Contains more Vitamin B2Vitamin B2 | +210% |
| Contains more Vitamin B3Vitamin B3 | +409.1% |
| Contains more Vitamin B5Vitamin B5 | +43.8% |
| Contains more FolateFolate | +633.3% |
| Contains more CholineCholine | +1280% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2412.5% |
| Contains more Vitamin B6Vitamin B6 | +500% |
| Contains more Vitamin KVitamin K | +10200% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 2.5µg | 257.5µg | 213% |
| Vitamin C | 0mg | 70mg | 78% |
| Selenium | 23.3µg | 0.9µg | 41% |
| Vitamin B1 | 0.541mg | 0.08mg | 38% |
| Manganese | 0.476mg | 21% | |
| Sodium | 483mg | 20mg | 20% |
| Vitamin B3 | 4.073mg | 0.8mg | 20% |
| Iron | 3.21mg | 1.64mg | 20% |
| Folate | 88µg | 12µg | 19% |
| Vitamin B2 | 0.341mg | 0.11mg | 18% |
| Vitamin A | 0µg | 151µg | 17% |
| Carbs | 52.6g | 4.67g | 16% |
| Calories | 299kcal | 27kcal | 14% |
| Vitamin E | 0.08mg | 2.01mg | 13% |
| Vitamin B6 | 0.03mg | 0.18mg | 12% |
| Calcium | 11mg | 115mg | 10% |
| Fats | 6g | 0.42g | 9% |
| Potassium | 74mg | 384mg | 9% |
| Protein | 7.1g | 2.86g | 8% |
| Monounsaturated fat | 3.149g | 0.092g | 8% |
| Saturated fat | 1.47g | 0.01g | 7% |
| Copper | 0.101mg | 0.165mg | 7% |
| Polyunsaturated fat | 0.923g | 0.038g | 6% |
| Fiber | 1.9g | 3.2g | 5% |
| Magnesium | 15mg | 32mg | 4% |
| Zinc | 0.49mg | 0.25mg | 2% |
| Phosphorus | 75mg | 58mg | 2% |
| Vitamin B5 | 0.302mg | 0.21mg | 2% |
| Choline | 6.9mg | 0.5mg | 1% |
| Net carbs | 50.7g | 1.47g | N/A |
| Sugar | 0.18g | 1.32g | 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% |
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:
2.86 g
Fats:
0.42 g
Carbs:
4.67 g
Water:
90.7 g
Other:
1.35 g
| Contains more ProteinProtein | +148.3% |
| Contains more FatsFats | +1328.6% |
| Contains more CarbsCarbs | +1026.3% |
| Contains more OtherOther | +25.9% |
| Contains more WaterWater | +178.2% |
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
0.01 g
Monounsaturated fat:
Mono. Fat
0.092 g
Polyunsaturated fat:
Poly. Fat
0.038 g
| Contains more Mono. FatMonounsaturated fat | +3322.8% |
| Contains more Poly. FatPolyunsaturated fat | +2328.9% |
| Contains less Sat. FatSaturated fat | -99.3% |