Filo vs. Passion fruit — In-Depth Nutrition Comparison

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How are filo and passion fruit different?

Filo is higher in vitamin B1, selenium, iron, folate, vitamin B2, and vitamin B3; however, passion fruit is richer in fiber, vitamin C, and vitamin A.
Daily need coverage for vitamin B1 for filo is 45% higher.
Filo contains 39 times more selenium than passion fruit. While filo contains 23.3µg of selenium, passion fruit contains only 0.6µg.
Passion fruit has less sodium.
Passion fruit has a lower glycemic index (16) than filo (38).

Phyllo dough and Passion-fruit, (granadilla), purple, raw are the varieties 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.

Filo

Passion fruit

Contains more IronIron	+100.6%
Contains more CopperCopper	+17.4%
Contains more ZincZinc	+390%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+3783.3%

Contains more MagnesiumMagnesium	+93.3%
Contains more PotassiumPotassium	+370.3%
Contains less SodiumSodium	-94.2%

~equal in Calcium ~12mg

~equal in Phosphorus ~68mg

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

Passion fruit

Contains more Vitamin EVitamin E	+300%
Contains more Vitamin B1Vitamin B1	+∞%
Contains more Vitamin B2Vitamin B2	+162.3%
Contains more Vitamin B3Vitamin B3	+171.5%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin KVitamin K	+257.1%
Contains more FolateFolate	+528.6%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B6Vitamin B6	+233.3%
Contains more CholineCholine	+10.1%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B1	0.541mg	0mg	45%
Selenium	23.3µg	0.6µg	41%
Fiber	1.9g	10.4g	34%
Vitamin C	0mg	30mg	33%
Manganese	0.476mg		21%
Iron	3.21mg	1.6mg	20%
Sodium	483mg	28mg	20%
Folate	88µg	14µg	19%
Vitamin B3	4.073mg	1.5mg	16%
Vitamin B2	0.341mg	0.13mg	16%
Protein	7.1g	2.2g	10%
Calories	299kcal	97kcal	10%
Carbs	52.6g	23.38g	10%
Fats	6g	0.7g	8%
Monounsaturated fat	3.149g	0.086g	8%
Potassium	74mg	348mg	8%
Vitamin A	0µg	64µg	7%
Saturated fat	1.47g	0.059g	6%
Vitamin B5	0.302mg		6%
Vitamin B6	0.03mg	0.1mg	5%
Zinc	0.49mg	0.1mg	4%
Polyunsaturated fat	0.923g	0.411g	3%
Magnesium	15mg	29mg	3%
Vitamin K	2.5µg	0.7µg	2%
Copper	0.101mg	0.086mg	2%
Phosphorus	75mg	68mg	1%
Net carbs	50.7g	12.98g	N/A
Calcium	11mg	12mg	0%
Sugar	0.18g	11.2g	N/A
Vitamin E	0.08mg	0.02mg	0%
Choline	6.9mg	7.6mg	0%
Tryptophan	0.088mg		0%
Threonine	0.194mg		0%
Isoleucine	0.246mg		0%
Leucine	0.49mg		0%
Lysine	0.158mg		0%
Methionine	0.126mg		0%
Phenylalanine	0.359mg		0%
Valine	0.286mg		0%
Histidine	0.159mg		0%