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  6. Filo vs. Orange juice

Filo vs. Orange juice — In-Depth Nutrition Comparison

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The main differences between filo and orange juice

  • Filo is richer in selenium, iron, vitamin B1, vitamin B2, vitamin B3, manganese, folate, and phosphorus, yet orange juice is richer in vitamin C.
  • Daily need coverage for vitamin C for orange juice is 56% higher.
  • Filo contains 483 times more sodium than orange juice. Filo contains 483mg of sodium, while orange juice contains 1mg.
  • Filo has a lower glycemic index than orange juice.

Food types used in this article are Phyllo dough and Orange juice, raw.

Infographic

Filo vs Orange juice 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
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 6.5% 120% 34% 13% 32% 63% 62% 127%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +36.4%
Contains more IronIron +1505%
Contains more CopperCopper +129.5%
Contains more ZincZinc +880%
Contains more PhosphorusPhosphorus +341.2%
Contains more ManganeseManganese +3300%
Contains more SeleniumSelenium +23200%
Contains more PotassiumPotassium +170.3%
Contains less SodiumSodium -99.8%
~equal in Calcium ~11mg

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
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.6% 0% 135% 79% 76% 18% 6.9% 0% 6.3% 66% 3.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +501.1%
Contains more Vitamin B2Vitamin B2 +1036.7%
Contains more Vitamin B3Vitamin B3 +918.3%
Contains more Vitamin B5Vitamin B5 +58.9%
Contains more Vitamin KVitamin K +2400%
Contains more FolateFolate +193.3%
Contains more CholineCholine +11.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Filo Orange juice DV% diff.
Vitamin C 0mg 50mg 56%
Selenium 23.3µg 0.1µg 42%
Vitamin B1 0.541mg 0.09mg 38%
Iron 3.21mg 0.2mg 38%
Vitamin B2 0.341mg 0.03mg 24%
Vitamin B3 4.073mg 0.4mg 23%
Sodium 483mg 1mg 21%
Manganese 0.476mg 0.014mg 20%
Folate 88µg 30µg 15%
Carbs 52.6g 10.4g 14%
Protein 7.1g 0.7g 13%
Calories 299kcal 45kcal 13%
Fats 6g 0.2g 9%
Phosphorus 75mg 17mg 8%
Monounsaturated fat 3.149g 0.036g 8%
Saturated fat 1.47g 0.024g 7%
Fiber 1.9g 0.2g 7%
Polyunsaturated fat 0.923g 0.04g 6%
Copper 0.101mg 0.044mg 6%
Potassium 74mg 200mg 4%
Zinc 0.49mg 0.05mg 4%
Vitamin B5 0.302mg 0.19mg 2%
Vitamin K 2.5µg 0.1µg 2%
Magnesium 15mg 11mg 1%
Vitamin B6 0.03mg 0.04mg 1%
Vitamin A 0µg 10µg 1%
Net carbs 50.7g 10.2g N/A
Calcium 11mg 11mg 0%
Sugar 0.18g 8.4g N/A
Vitamin E 0.08mg 0.04mg 0%
Choline 6.9mg 6.2mg 0%
Tryptophan 0.088mg 0.002mg 0%
Threonine 0.194mg 0.008mg 0%
Isoleucine 0.246mg 0.008mg 0%
Leucine 0.49mg 0.013mg 0%
Lysine 0.158mg 0.009mg 0%
Methionine 0.126mg 0.003mg 0%
Phenylalanine 0.359mg 0.009mg 0%
Valine 0.286mg 0.011mg 0%
Histidine 0.159mg 0.003mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
Filo
4
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +914.3%
Contains more FatsFats +2900%
Contains more CarbsCarbs +405.8%
Contains more OtherOther +325%
Contains more WaterWater +170.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
Filo
2
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +8647.2%
Contains more Poly. FatPolyunsaturated fat +2207.5%
Contains less Sat. FatSaturated fat -98.4%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.