Filo vs. Nutmeg — In-Depth Nutrition Comparison
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Summary of differences between filo and nutmeg
- Filo has more selenium, vitamin B2, and vitamin B3; however, nutmeg is higher in manganese, copper, fiber, magnesium, and phosphorus.
- Nutmeg covers your daily need for saturated fat, 122% more than filo.
- Filo has 30 times more sodium than nutmeg. While filo has 483mg of sodium, nutmeg has only 16mg.
- The glycemic index of filo is higher.
These are the specific foods used in this comparison Phyllo dough and Spices, nutmeg, ground.
Infographic
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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 SeleniumSelenium | +1356.3% |
| Contains more MagnesiumMagnesium | +1120% |
| Contains more CalciumCalcium | +1572.7% |
| Contains more PotassiumPotassium | +373% |
| Contains more CopperCopper | +916.8% |
| Contains more ZincZinc | +338.8% |
| Contains more PhosphorusPhosphorus | +184% |
| Contains less SodiumSodium | -96.7% |
| Contains more ManganeseManganese | +509.2% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +56.4% |
| Contains more Vitamin B2Vitamin B2 | +498.2% |
| Contains more Vitamin B3Vitamin B3 | +213.5% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +15.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +433.3% |
| Contains more CholineCholine | +27.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 1.47g | 25.94g | 111% |
| Manganese | 0.476mg | 2.9mg | 105% |
| Copper | 0.101mg | 1.027mg | 103% |
| Fiber | 1.9g | 20.8g | 76% |
| Fats | 6g | 36.31g | 47% |
| Magnesium | 15mg | 183mg | 40% |
| Selenium | 23.3µg | 1.6µg | 39% |
| Vitamin B2 | 0.341mg | 0.057mg | 22% |
| Phosphorus | 75mg | 213mg | 20% |
| Sodium | 483mg | 16mg | 20% |
| Vitamin B3 | 4.073mg | 1.299mg | 17% |
| Calcium | 11mg | 184mg | 17% |
| Vitamin B1 | 0.541mg | 0.346mg | 16% |
| Zinc | 0.49mg | 2.15mg | 15% |
| Calories | 299kcal | 525kcal | 11% |
| Vitamin B6 | 0.03mg | 0.16mg | 10% |
| Potassium | 74mg | 350mg | 8% |
| Vitamin B5 | 0.302mg | 6% | |
| Polyunsaturated fat | 0.923g | 0.35g | 4% |
| Protein | 7.1g | 5.84g | 3% |
| Folate | 88µg | 76µg | 3% |
| Vitamin C | 0mg | 3mg | 3% |
| Iron | 3.21mg | 3.04mg | 2% |
| Vitamin K | 2.5µg | 0µg | 2% |
| Vitamin E | 0.08mg | 0mg | 1% |
| Carbs | 52.6g | 49.29g | 1% |
| Vitamin A | 0µg | 5µg | 1% |
| Net carbs | 50.7g | 28.49g | N/A |
| Sugar | 0.18g | 2.99g | N/A |
| Choline | 6.9mg | 8.8mg | 0% |
| Monounsaturated fat | 3.149g | 3.22g | 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +21.6% |
| Contains more WaterWater | +423.3% |
| Contains more FatsFats | +505.2% |
| Contains more OtherOther | +37.1% |
~equal in
Carbs
~49.29g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -94.3% |
| Contains more Poly. FatPolyunsaturated fat | +163.7% |
~equal in
Monounsaturated fat
~3.22g
