Filo vs. Macadamia — In-Depth Nutrition Comparison
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How are filo and macadamia different?
- Filo is higher in selenium and folate; however, macadamia is richer in manganese, copper, vitamin B1, magnesium, fiber, and vitamin B6.
- Daily need coverage for manganese for macadamia is 159% higher.
- Filo contains 97 times more sodium than macadamia. While filo contains 483mg of sodium, macadamia contains only 5mg.
- Macadamia has a lower glycemic index (10) than filo (38).
Phyllo dough and Nuts, macadamia nuts, raw are the varieties 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 SeleniumSelenium | +547.2% |
| Contains more MagnesiumMagnesium | +766.7% |
| Contains more CalciumCalcium | +672.7% |
| Contains more PotassiumPotassium | +397.3% |
| Contains more IronIron | +15% |
| Contains more CopperCopper | +648.5% |
| Contains more ZincZinc | +165.3% |
| Contains more PhosphorusPhosphorus | +150.7% |
| Contains less SodiumSodium | -99% |
| Contains more ManganeseManganese | +767.9% |
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 B2Vitamin B2 | +110.5% |
| Contains more Vitamin B3Vitamin B3 | +64.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +700% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +575% |
| Contains more Vitamin B1Vitamin B1 | +120.9% |
| Contains more Vitamin B5Vitamin B5 | +151% |
| Contains more Vitamin B6Vitamin B6 | +816.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.476mg | 4.131mg | 159% |
| Monounsaturated fat | 3.149g | 58.877g | 139% |
| Fats | 6g | 75.77g | 107% |
| Copper | 0.101mg | 0.756mg | 73% |
| Vitamin B1 | 0.541mg | 1.195mg | 55% |
| Saturated fat | 1.47g | 12.061g | 48% |
| Selenium | 23.3µg | 3.6µg | 36% |
| Fiber | 1.9g | 8.6g | 27% |
| Magnesium | 15mg | 130mg | 27% |
| Sodium | 483mg | 5mg | 21% |
| Calories | 299kcal | 718kcal | 21% |
| Folate | 88µg | 11µg | 19% |
| Vitamin B6 | 0.03mg | 0.275mg | 19% |
| Phosphorus | 75mg | 188mg | 16% |
| Vitamin B2 | 0.341mg | 0.162mg | 14% |
| Carbs | 52.6g | 13.82g | 13% |
| Vitamin B3 | 4.073mg | 2.473mg | 10% |
| Potassium | 74mg | 368mg | 9% |
| Vitamin B5 | 0.302mg | 0.758mg | 9% |
| Zinc | 0.49mg | 1.3mg | 7% |
| Calcium | 11mg | 85mg | 7% |
| Iron | 3.21mg | 3.69mg | 6% |
| Polyunsaturated fat | 0.923g | 1.502g | 4% |
| Vitamin E | 0.08mg | 0.54mg | 3% |
| Protein | 7.1g | 7.91g | 2% |
| Vitamin K | 2.5µg | 2% | |
| Vitamin C | 0mg | 1.2mg | 1% |
| Choline | 6.9mg | 1% | |
| Net carbs | 50.7g | 5.22g | N/A |
| Sugar | 0.18g | 4.57g | N/A |
| Starch | 1.05g | 0% | |
| Tryptophan | 0.088mg | 0.067mg | 0% |
| Threonine | 0.194mg | 0.37mg | 0% |
| Isoleucine | 0.246mg | 0.314mg | 0% |
| Leucine | 0.49mg | 0.602mg | 0% |
| Lysine | 0.158mg | 0.018mg | 0% |
| Methionine | 0.126mg | 0.023mg | 0% |
| Phenylalanine | 0.359mg | 0.665mg | 0% |
| Valine | 0.286mg | 0.363mg | 0% |
| Histidine | 0.159mg | 0.195mg | 0% |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +280.6% |
| Contains more WaterWater | +2297.1% |
| Contains more OtherOther | +49.1% |
| Contains more ProteinProtein | +11.4% |
| Contains more FatsFats | +1162.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -87.8% |
| Contains more Mono. FatMonounsaturated fat | +1769.7% |
| Contains more Poly. FatPolyunsaturated fat | +62.7% |
