Filo vs. Peanut — In-Depth Nutrition Comparison
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A recap on differences between filo and peanuts
- Filo is higher in selenium, yet peanuts are higher in copper, manganese, vitamin E, vitamin B3, phosphorus, folate, magnesium, vitamin B5, and fiber.
- Peanuts cover your daily copper needs 116% more than filo.
- Filo contains 3 times more selenium than peanuts. While filo contains 23.3µg of selenium, peanuts contain only 7.2µg.
- The glycemic index of peanuts is lower.
Food varieties used in this article are Phyllo dough and Peanuts, all types, raw.
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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.
| Contains more SeleniumSelenium | +223.6% |
| Contains more MagnesiumMagnesium | +1020% |
| Contains more CalciumCalcium | +736.4% |
| Contains more PotassiumPotassium | +852.7% |
| Contains more IronIron | +42.7% |
| Contains more CopperCopper | +1032.7% |
| Contains more ZincZinc | +567.3% |
| Contains more PhosphorusPhosphorus | +401.3% |
| Contains less SodiumSodium | -96.3% |
| Contains more ManganeseManganese | +306.3% |
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 B2Vitamin B2 | +152.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin EVitamin E | +10312.5% |
| Contains more Vitamin B1Vitamin B1 | +18.3% |
| Contains more Vitamin B3Vitamin B3 | +196.2% |
| Contains more Vitamin B5Vitamin B5 | +485.1% |
| Contains more Vitamin B6Vitamin B6 | +1060% |
| Contains more FolateFolate | +172.7% |
| Contains more CholineCholine | +660.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.101mg | 1.144mg | 116% |
| Polyunsaturated fat | 0.923g | 15.558g | 98% |
| Fats | 6g | 49.24g | 67% |
| Manganese | 0.476mg | 1.934mg | 63% |
| Vitamin E | 0.08mg | 8.33mg | 55% |
| Monounsaturated fat | 3.149g | 24.426g | 53% |
| Vitamin B3 | 4.073mg | 12.066mg | 50% |
| Phosphorus | 75mg | 376mg | 43% |
| Folate | 88µg | 240µg | 38% |
| Protein | 7.1g | 25.8g | 37% |
| Magnesium | 15mg | 168mg | 36% |
| Selenium | 23.3µg | 7.2µg | 29% |
| Vitamin B5 | 0.302mg | 1.767mg | 29% |
| Fiber | 1.9g | 8.5g | 26% |
| Zinc | 0.49mg | 3.27mg | 25% |
| Vitamin B6 | 0.03mg | 0.348mg | 24% |
| Saturated fat | 1.47g | 6.279g | 22% |
| Sodium | 483mg | 18mg | 20% |
| Potassium | 74mg | 705mg | 19% |
| Iron | 3.21mg | 4.58mg | 17% |
| Vitamin B2 | 0.341mg | 0.135mg | 16% |
| Calories | 299kcal | 567kcal | 13% |
| Carbs | 52.6g | 16.13g | 12% |
| Vitamin B1 | 0.541mg | 0.64mg | 8% |
| Choline | 6.9mg | 52.5mg | 8% |
| Calcium | 11mg | 92mg | 8% |
| Vitamin K | 2.5µg | 0µg | 2% |
| Net carbs | 50.7g | 7.63g | N/A |
| Sugar | 0.18g | 4.72g | N/A |
| Tryptophan | 0.088mg | 0.25mg | 0% |
| Threonine | 0.194mg | 0.883mg | 0% |
| Isoleucine | 0.246mg | 0.907mg | 0% |
| Leucine | 0.49mg | 1.672mg | 0% |
| Lysine | 0.158mg | 0.926mg | 0% |
| Methionine | 0.126mg | 0.317mg | 0% |
| Phenylalanine | 0.359mg | 1.377mg | 0% |
| Valine | 0.286mg | 1.082mg | 0% |
| Histidine | 0.159mg | 0.652mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +226.1% |
| Contains more WaterWater | +401.5% |
| Contains more ProteinProtein | +263.4% |
| Contains more FatsFats | +720.7% |
| Contains more OtherOther | +37.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -76.6% |
| Contains more Mono. FatMonounsaturated fat | +675.7% |
| Contains more Poly. FatPolyunsaturated fat | +1585.6% |
