Filo vs. Omelette — In-Depth Nutrition Comparison
Compare
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.
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 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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol |
|
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Rich in minerals | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
45%
Minerals Daily Need Coverage Score
47%
37%
Comparison summary
Which food contains less Sodium?
Omelette contains less Sodium (difference - 328mg)
Which food is lower in glycemic index?
Omelette is lower in glycemic index (difference - 38)
Which food is richer in vitamins?
Omelette is relatively richer in vitamins
Which food is lower in Cholesterol?
Filo is lower in Cholesterol (difference - 313mg)
Which food is lower in Sugar?
Filo is lower in Sugar (difference - 0.13g)
Which food is lower in Saturated fat?
Filo is lower in Saturated fat (difference - 1.849g)
Which food is cheaper?
Filo is cheaper (difference - $1)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.