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  6. Filo vs. Brazil nut

Filo vs. Brazil nut — In-Depth Nutrition Comparison

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What are the main differences between filo and brazil nut?

  • Filo is richer in vitamin B3 and vitamin B2, while brazil nut is higher in selenium, copper, phosphorus, magnesium, vitamin E, manganese, and zinc.
  • Brazil nut's daily need coverage for selenium is 3443% higher.
  • Brazil nut has 14 times less vitamin B3 than filo. Filo has 4.073mg of vitamin B3, while brazil nut has 0.295mg.
  • Filo is lower in saturated fat.
  • Filo has a higher glycemic index (38) than brazil nut (10).

We used Phyllo dough and Nuts, brazilnuts, dried, unblanched types in this comparison.

Infographic

Filo vs Brazil nut 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
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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more IronIron +32.1%
Contains more MagnesiumMagnesium +2406.7%
Contains more CalciumCalcium +1354.5%
Contains more PotassiumPotassium +790.5%
Contains more CopperCopper +1625.7%
Contains more ZincZinc +728.6%
Contains more PhosphorusPhosphorus +866.7%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +156.9%
Contains more SeleniumSelenium +8127.5%

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
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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin B2Vitamin B2 +874.3%
Contains more Vitamin B3Vitamin B3 +1280.7%
Contains more Vitamin B5Vitamin B5 +64.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +300%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +6962.5%
Contains more Vitamin B1Vitamin B1 +14%
Contains more Vitamin B6Vitamin B6 +236.7%
Contains more CholineCholine +317.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Filo Brazil nut DV% diff.
Selenium 23.3µg 1917µg 3443%
Copper 0.101mg 1.743mg 182%
Polyunsaturated fat 0.923g 24.399g 157%
Fats 6g 67.1g 94%
Phosphorus 75mg 725mg 93%
Magnesium 15mg 376mg 86%
Saturated fat 1.47g 16.134g 67%
Monounsaturated fat 3.149g 23.879g 52%
Vitamin E 0.08mg 5.65mg 37%
Manganese 0.476mg 1.223mg 32%
Zinc 0.49mg 4.06mg 32%
Vitamin B2 0.341mg 0.035mg 24%
Vitamin B3 4.073mg 0.295mg 24%
Fiber 1.9g 7.5g 22%
Sodium 483mg 3mg 21%
Calories 299kcal 659kcal 18%
Folate 88µg 22µg 17%
Potassium 74mg 659mg 17%
Calcium 11mg 160mg 15%
Protein 7.1g 14.32g 14%
Carbs 52.6g 11.74g 14%
Iron 3.21mg 2.43mg 10%
Vitamin B1 0.541mg 0.617mg 6%
Vitamin B6 0.03mg 0.101mg 5%
Choline 6.9mg 28.8mg 4%
Vitamin B5 0.302mg 0.184mg 2%
Vitamin K 2.5µg 0µg 2%
Vitamin C 0mg 0.7mg 1%
Net carbs 50.7g 4.24g N/A
Sugar 0.18g 2.33g N/A
Starch 0.25g 0%
Tryptophan 0.088mg 0.135mg 0%
Threonine 0.194mg 0.365mg 0%
Isoleucine 0.246mg 0.518mg 0%
Leucine 0.49mg 1.19mg 0%
Lysine 0.158mg 0.49mg 0%
Methionine 0.126mg 1.124mg 0%
Phenylalanine 0.359mg 0.639mg 0%
Valine 0.286mg 0.76mg 0%
Histidine 0.159mg 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
Filo
2
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more CarbsCarbs +348%
Contains more WaterWater +853.2%
Contains more ProteinProtein +101.7%
Contains more FatsFats +1018.3%
Contains more OtherOther +101.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
Filo
1
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -90.9%
Contains more Mono. FatMonounsaturated fat +658.3%
Contains more Poly. FatPolyunsaturated fat +2543.4%

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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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.