Filo vs. Oatmeal — In-Depth Nutrition Comparison
Compare
Differences between filo and oatmeal
- Filo has more selenium, vitamin B1, folate, vitamin B2, and vitamin B3, while oatmeal has more iron, vitamin B6, vitamin A, and calcium.
- Oatmeal's daily need coverage for iron is 34% higher.
- Oatmeal contains 10 times less sodium than filo. Filo contains 483mg of sodium, while oatmeal contains 49mg.
- Filo has a lower glycemic index. The glycemic index of filo is 38, while the glycemic index of oatmeal is 79.
The food types used in this comparison are Phyllo dough and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).
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.
| Contains more PotassiumPotassium | +21.3% |
| Contains more CopperCopper | +53% |
| Contains more SeleniumSelenium | +366% |
| Contains more MagnesiumMagnesium | +73.3% |
| Contains more CalciumCalcium | +627.3% |
| Contains more IronIron | +85.7% |
| Contains more ZincZinc | +26.5% |
| Contains less SodiumSodium | -89.9% |
| Contains more ManganeseManganese | +17.2% |
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 | +14.3% |
| Contains more Vitamin B1Vitamin B1 | +108.1% |
| Contains more Vitamin B2Vitamin B2 | +58.6% |
| Contains more Vitamin B3Vitamin B3 | +34.6% |
| Contains more Vitamin KVitamin K | +525% |
| Contains more FolateFolate | +100% |
| Contains more CholineCholine | +46.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +866.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 3.21mg | 5.96mg | 34% |
| Selenium | 23.3µg | 5µg | 33% |
| Vitamin B1 | 0.541mg | 0.26mg | 23% |
| Vitamin B6 | 0.03mg | 0.29mg | 20% |
| Sodium | 483mg | 49mg | 19% |
| Carbs | 52.6g | 11.67g | 14% |
| Vitamin A | 0µg | 130µg | 14% |
| Calories | 299kcal | 68kcal | 12% |
| Folate | 88µg | 44µg | 11% |
| Vitamin B2 | 0.341mg | 0.215mg | 10% |
| Protein | 7.1g | 2.37g | 9% |
| Calcium | 11mg | 80mg | 7% |
| Vitamin B3 | 4.073mg | 3.025mg | 7% |
| Monounsaturated fat | 3.149g | 0.391g | 7% |
| Fats | 6g | 1.36g | 7% |
| Saturated fat | 1.47g | 0.226g | 6% |
| Starch | 10.37g | 4% | |
| Manganese | 0.476mg | 0.558mg | 4% |
| Copper | 0.101mg | 0.066mg | 4% |
| Polyunsaturated fat | 0.923g | 0.426g | 3% |
| Magnesium | 15mg | 26mg | 3% |
| Vitamin K | 2.5µg | 0.4µg | 2% |
| Zinc | 0.49mg | 0.62mg | 1% |
| Fiber | 1.9g | 1.7g | 1% |
| Net carbs | 50.7g | 9.97g | N/A |
| Potassium | 74mg | 61mg | 0% |
| Sugar | 0.18g | 0.46g | N/A |
| Phosphorus | 75mg | 77mg | 0% |
| Vitamin E | 0.08mg | 0.07mg | 0% |
| Vitamin B5 | 0.302mg | 0.317mg | 0% |
| Trans fat | 0.003g | N/A | |
| Choline | 6.9mg | 4.7mg | 0% |
| Tryptophan | 0.088mg | 0.04mg | 0% |
| Threonine | 0.194mg | 0.083mg | 0% |
| Isoleucine | 0.246mg | 0.105mg | 0% |
| Leucine | 0.49mg | 0.2mg | 0% |
| Lysine | 0.158mg | 0.135mg | 0% |
| Methionine | 0.126mg | 0.04mg | 0% |
| Phenylalanine | 0.359mg | 0.13mg | 0% |
| Valine | 0.286mg | 0.151mg | 0% |
| Histidine | 0.159mg | 0.057mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +199.6% |
| Contains more FatsFats | +341.2% |
| Contains more CarbsCarbs | +350.7% |
| Contains more OtherOther | +198.2% |
| Contains more WaterWater | +157.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +705.4% |
| Contains more Poly. FatPolyunsaturated fat | +116.7% |
| Contains less Sat. FatSaturated fat | -84.6% |
