Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Baked Products
  4. Filo
  5. Compare
  6. Filo vs. Omelette

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 Vitamin A RAE.
  • Omelette covers your daily need of 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.

Phyllo dough and Egg, whole, cooked, omelet types were used in this article.

Infographic

Filo vs Omelette 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
4
:
6
Omelette
Omelette
Contains more Iron +116.9%
Contains more Magnesium +36.4%
Contains more Copper +60.3%
Contains more Manganese +1883.3%
Contains more Calcium +336.4%
Contains more Phosphorus +122.7%
Contains more Potassium +58.1%
Contains less Sodium -67.9%
Contains more Zinc +122.4%
Contains more Selenium +10.7%
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Omelette
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
Contains more Iron +116.9%
Contains more Magnesium +36.4%
Contains more Copper +60.3%
Contains more Manganese +1883.3%
Contains more Calcium +336.4%
Contains more Phosphorus +122.7%
Contains more Potassium +58.1%
Contains less Sodium -67.9%
Contains more Zinc +122.4%
Contains more Selenium +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.
Filo
Filo
3
:
8
Omelette
Omelette
Contains more Vitamin B1 +1491.2%
Contains more Vitamin B3 +6264.1%
Contains more Folate +125.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +1512.5%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +13.2%
Contains more Vitamin B5 +326.8%
Contains more Vitamin B6 +376.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +80%
Filo
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 136% 79% 77% 19% 7% 66% 0% 7%
Omelette
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 26% 51% 0% 9% 90% 2% 78% 33% 30% 96% 12%
Contains more Vitamin B1 +1491.2%
Contains more Vitamin B3 +6264.1%
Contains more Folate +125.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +1512.5%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +13.2%
Contains more Vitamin B5 +326.8%
Contains more Vitamin B6 +376.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +80%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
Filo
2
:
3
Omelette
Omelette
Contains more Carbs +8118.8%
Contains more Other +70%
Contains more Protein +48.9%
Contains more Fats +94.3%
Contains more Water +133.5%
Filo
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Omelette
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more Carbs +8118.8%
Contains more Other +70%
Contains more Protein +48.9%
Contains more Fats +94.3%
Contains more Water +133.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
Filo
1
:
2
Omelette
Omelette
Contains less Saturated Fat -55.7%
Contains more Monounsaturated Fat +53.8%
Contains more Polyunsaturated fat +193.8%
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Omelette
31% 45% 25%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 g
Contains less Saturated Fat -55.7%
Contains more Monounsaturated Fat +53.8%
Contains more Polyunsaturated 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.
Filo Omelette
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Filo Omelette Opinion
Net carbs 50.7g 0.64g Filo
Protein 7.1g 10.57g Omelette
Fats 6g 11.66g Omelette
Carbs 52.6g 0.64g Filo
Calories 299kcal 154kcal Filo
Sugar 0.18g 0.31g Filo
Fiber 1.9g 0g Filo
Calcium 11mg 48mg Omelette
Iron 3.21mg 1.48mg Filo
Magnesium 15mg 11mg Filo
Phosphorus 75mg 167mg Omelette
Potassium 74mg 117mg Omelette
Sodium 483mg 155mg Omelette
Zinc 0.49mg 1.09mg Omelette
Copper 0.101mg 0.063mg Filo
Manganese 0.476mg 0.024mg Filo
Selenium 23.3µg 25.8µg Omelette
Vitamin A 0IU 617IU Omelette
Vitamin A RAE 0µg 172µg Omelette
Vitamin E 0.08mg 1.29mg Omelette
Vitamin D 0IU 69IU Omelette
Vitamin D 0µg 1.7µg Omelette
Vitamin B1 0.541mg 0.034mg Filo
Vitamin B2 0.341mg 0.386mg Omelette
Vitamin B3 4.073mg 0.064mg Filo
Vitamin B5 0.302mg 1.289mg Omelette
Vitamin B6 0.03mg 0.143mg Omelette
Folate 88µg 39µg Filo
Vitamin B12 0µg 0.76µg Omelette
Vitamin K 2.5µg 4.5µg Omelette
Tryptophan 0.088mg 0.14mg Omelette
Threonine 0.194mg 0.467mg Omelette
Isoleucine 0.246mg 0.565mg Omelette
Leucine 0.49mg 0.913mg Omelette
Lysine 0.158mg 0.767mg Omelette
Methionine 0.126mg 0.319mg Omelette
Phenylalanine 0.359mg 0.572mg Omelette
Valine 0.286mg 0.722mg Omelette
Histidine 0.159mg 0.26mg Omelette
Cholesterol 0mg 313mg Filo
Trans Fat 0.709g Filo
Saturated Fat 1.47g 3.319g Filo
Omega-3 - DHA 0g 0.049g Omelette
Omega-3 - DPA 0g 0.006g Omelette
Monounsaturated Fat 3.149g 4.843g Omelette
Polyunsaturated fat 0.923g 2.712g Omelette
Omega-6 - Eicosadienoic acid 0.015g Omelette

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Omelette
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Filo
Filo vs Apple strudel
Apple strudel
Filo
Filo vs Sweet roll
Sweet roll
Filo
Filo vs Waffle
Waffle
Omelette
Omelette vs Yolk
Yolk
Omelette
Omelette vs Egg
Egg
Omelette
Omelette vs Egg white
Egg white

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
32%
Filo
38%
Omelette
Minerals Daily Need Coverage Score
47%
Filo
37%
Omelette

Comparison summary

Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 328mg)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 38)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 0.13g)
Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 313mg)
Which food is lower in Saturated Fat?
Filo
Filo is lower in Saturated Fat (difference - 1.849g)
Which food is cheaper?
Filo
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.

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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.