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  6. Filo vs. Scallion

Filo vs. Scallion — In-Depth Nutrition Comparison

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How are Filo and Scallion different?

  • Filo is higher in Selenium, Vitamin B1, Vitamin B3, Iron, Vitamin B2, and Manganese, however, Scallion is richer in Vitamin K, and Vitamin C.
  • Daily need coverage for Vitamin K from Scallion is 170% higher.
  • Filo contains 46 times more Saturated Fat than Scallion. While Filo contains 1.47g of Saturated Fat, Scallion contains only 0.032g.

Phyllo dough and Onions, spring or scallions (includes tops and bulb), raw are the varieties used in this article.

Infographic

Filo vs Scallion 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
6
:
4
Scallion
Scallion
Contains more Iron +116.9%
Contains more Phosphorus +102.7%
Contains more Zinc +25.6%
Contains more Copper +21.7%
Contains more Manganese +197.5%
Contains more Selenium +3783.3%
Contains more Calcium +554.5%
Contains more Magnesium +33.3%
Contains more Potassium +273%
Contains less Sodium -96.7%
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Scallion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 56% 15% 16% 25% 3% 11% 28% 21% 4%
Contains more Iron +116.9%
Contains more Phosphorus +102.7%
Contains more Zinc +25.6%
Contains more Copper +21.7%
Contains more Manganese +197.5%
Contains more Selenium +3783.3%
Contains more Calcium +554.5%
Contains more Magnesium +33.3%
Contains more Potassium +273%
Contains less Sodium -96.7%

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
5
:
5
Scallion
Scallion
Contains more Vitamin B1 +883.6%
Contains more Vitamin B2 +326.3%
Contains more Vitamin B3 +675.8%
Contains more Vitamin B5 +302.7%
Contains more Folate +37.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +587.5%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +103.3%
Contains more Vitamin K +8180%
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%
Scallion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 60% 11% 0% 63% 14% 19% 10% 5% 15% 48% 0% 518%
Contains more Vitamin B1 +883.6%
Contains more Vitamin B2 +326.3%
Contains more Vitamin B3 +675.8%
Contains more Vitamin B5 +302.7%
Contains more Folate +37.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +587.5%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +103.3%
Contains more Vitamin K +8180%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
Filo
4
:
1
Scallion
Scallion
Contains more Protein +288%
Contains more Fats +3057.9%
Contains more Carbs +616.6%
Contains more Other +109.9%
Contains more Water +175.6%
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
Scallion
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
Contains more Protein +288%
Contains more Fats +3057.9%
Contains more Carbs +616.6%
Contains more Other +109.9%
Contains more Water +175.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
Filo
2
:
1
Scallion
Scallion
Contains more Monounsaturated Fat +11563%
Contains more Polyunsaturated fat +1147.3%
Contains less Saturated Fat -97.8%
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Scallion
24% 20% 56%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.027 g
Polyunsaturated fat: 0.074 g
Contains more Monounsaturated Fat +11563%
Contains more Polyunsaturated fat +1147.3%
Contains less Saturated Fat -97.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Filo Scallion
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Filo Scallion Opinion
Net carbs 50.7g 4.74g Filo
Protein 7.1g 1.83g Filo
Fats 6g 0.19g Filo
Carbs 52.6g 7.34g Filo
Calories 299kcal 32kcal Filo
Sugar 0.18g 2.33g Filo
Fiber 1.9g 2.6g Scallion
Calcium 11mg 72mg Scallion
Iron 3.21mg 1.48mg Filo
Magnesium 15mg 20mg Scallion
Phosphorus 75mg 37mg Filo
Potassium 74mg 276mg Scallion
Sodium 483mg 16mg Scallion
Zinc 0.49mg 0.39mg Filo
Copper 0.101mg 0.083mg Filo
Manganese 0.476mg 0.16mg Filo
Selenium 23.3µg 0.6µg Filo
Vitamin A 0IU 997IU Scallion
Vitamin A RAE 0µg 50µg Scallion
Vitamin E 0.08mg 0.55mg Scallion
Vitamin C 0mg 18.8mg Scallion
Vitamin B1 0.541mg 0.055mg Filo
Vitamin B2 0.341mg 0.08mg Filo
Vitamin B3 4.073mg 0.525mg Filo
Vitamin B5 0.302mg 0.075mg Filo
Vitamin B6 0.03mg 0.061mg Scallion
Folate 88µg 64µg Filo
Vitamin K 2.5µg 207µg Scallion
Tryptophan 0.088mg 0.02mg Filo
Threonine 0.194mg 0.072mg Filo
Isoleucine 0.246mg 0.077mg Filo
Leucine 0.49mg 0.109mg Filo
Lysine 0.158mg 0.091mg Filo
Methionine 0.126mg 0.02mg Filo
Phenylalanine 0.359mg 0.059mg Filo
Valine 0.286mg 0.081mg Filo
Histidine 0.159mg 0.032mg Filo
Saturated Fat 1.47g 0.032g Scallion
Monounsaturated Fat 3.149g 0.027g Filo
Polyunsaturated fat 0.923g 0.074g Filo

Which food is preferable for your diet?

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

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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
63%
Scallion
Minerals Daily Need Coverage Score
47%
Filo
20%
Scallion

Comparison summary

Which food contains less Sodium?
Scallion
Scallion contains less Sodium (difference - 467mg)
Which food is lower in Saturated Fat?
Scallion
Scallion is lower in Saturated Fat (difference - 1.438g)
Which food is lower in glycemic index?
Scallion
Scallion is lower in glycemic index (difference - 6)
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 2.15g)
Which food is cheaper?
Filo
Filo is cheaper (difference - $0.2)
Which food is richer in minerals?
Filo
Filo is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/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.