Filo vs. Omelette — In-Depth Nutrition Comparison
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How are filo and omelette different?
- Filo is richer in vitamin B1, vitamin B3, iron, and manganese, while omelette is higher in choline, vitamin B12, vitamin B5, and phosphorus.
- Omelette covers your daily need for cholesterol, 104% more than filo.
- Filo contains 64 times more vitamin B3 than omelette. Filo contains 4.073mg of vitamin B3, while omelette contains 0.064mg.
- Omelette is lower in sodium.
- Filo has a higher glycemic index (38) than omelette (0).
Phyllo dough and Egg, whole, cooked, omelet 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 MagnesiumMagnesium | +36.4% |
| Contains more IronIron | +116.9% |
| Contains more CopperCopper | +60.3% |
| Contains more ManganeseManganese | +1883.3% |
| Contains more CalciumCalcium | +336.4% |
| Contains more PotassiumPotassium | +58.1% |
| Contains more ZincZinc | +122.4% |
| Contains more PhosphorusPhosphorus | +122.7% |
| Contains less SodiumSodium | -67.9% |
| Contains more SeleniumSelenium | +10.7% |
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 | +1491.2% |
| Contains more Vitamin B3Vitamin B3 | +6264.1% |
| Contains more FolateFolate | +125.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1512.5% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +13.2% |
| Contains more Vitamin B5Vitamin B5 | +326.8% |
| Contains more Vitamin B6Vitamin B6 | +376.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +80% |
| Contains more CholineCholine | +3488.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Cholesterol | 0mg | 313mg | 104% |
| Choline | 6.9mg | 247.6mg | 44% |
| Vitamin B1 | 0.541mg | 0.034mg | 42% |
| Vitamin B12 | 0µg | 0.76µg | 32% |
| Vitamin B3 | 4.073mg | 0.064mg | 25% |
| Iron | 3.21mg | 1.48mg | 22% |
| Manganese | 0.476mg | 0.024mg | 20% |
| Vitamin B5 | 0.302mg | 1.289mg | 20% |
| Vitamin A | 0µg | 172µg | 19% |
| Carbs | 52.6g | 0.64g | 17% |
| Sodium | 483mg | 155mg | 14% |
| Phosphorus | 75mg | 167mg | 13% |
| Polyunsaturated fat | 0.923g | 2.712g | 12% |
| Folate | 88µg | 39µg | 12% |
| Fats | 6g | 11.66g | 9% |
| Vitamin B6 | 0.03mg | 0.143mg | 9% |
| Vitamin D | 0µg | 1.7µg | 9% |
| Vitamin D | 0IU | 69IU | 9% |
| Saturated fat | 1.47g | 3.319g | 8% |
| Fiber | 1.9g | 0g | 8% |
| Vitamin E | 0.08mg | 1.29mg | 8% |
| Protein | 7.1g | 10.57g | 7% |
| Calories | 299kcal | 154kcal | 7% |
| Selenium | 23.3µg | 25.8µg | 5% |
| Zinc | 0.49mg | 1.09mg | 5% |
| Copper | 0.101mg | 0.063mg | 4% |
| Calcium | 11mg | 48mg | 4% |
| Monounsaturated fat | 3.149g | 4.843g | 4% |
| Vitamin B2 | 0.341mg | 0.386mg | 3% |
| Vitamin K | 2.5µg | 4.5µg | 2% |
| Potassium | 74mg | 117mg | 1% |
| Magnesium | 15mg | 11mg | 1% |
| Net carbs | 50.7g | 0.64g | N/A |
| Sugar | 0.18g | 0.31g | N/A |
| Trans fat | 0.709g | N/A | |
| Tryptophan | 0.088mg | 0.14mg | 0% |
| Threonine | 0.194mg | 0.467mg | 0% |
| Isoleucine | 0.246mg | 0.565mg | 0% |
| Leucine | 0.49mg | 0.913mg | 0% |
| Lysine | 0.158mg | 0.767mg | 0% |
| Methionine | 0.126mg | 0.319mg | 0% |
| Phenylalanine | 0.359mg | 0.572mg | 0% |
| Valine | 0.286mg | 0.722mg | 0% |
| Histidine | 0.159mg | 0.26mg | 0% |
| Omega-3 - DHA | 0g | 0.049g | N/A |
| Omega-3 - DPA | 0g | 0.006g | N/A |
| Omega-6 - Eicosadienoic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +8118.8% |
| Contains more OtherOther | +70% |
| Contains more ProteinProtein | +48.9% |
| Contains more FatsFats | +94.3% |
| Contains more WaterWater | +133.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -55.7% |
| Contains more Mono. FatMonounsaturated fat | +53.8% |
| Contains more Poly. FatPolyunsaturated fat | +193.8% |
