Filo vs. Peanut butter — In-Depth Nutrition Comparison

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What are the main differences between filo and peanut butter?

Filo is richer in selenium and vitamin B1, while peanut butter is higher in vitamin E, vitamin B3, manganese, phosphorus, magnesium, copper, and vitamin B6.
Peanut butter's daily need coverage for vitamin E is 60% higher.
Peanut butter has 6 times less selenium than filo. Filo has 23.3µg of selenium, while peanut butter has 4.1µg.
Filo is lower in saturated fat.
Filo has a higher glycemic index (38) than peanut butter (14).

We used Phyllo dough and Peanut butter, smooth style, without salt types in this comparison.

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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

Peanut butter

Contains more IronIron	+84.5%
Contains more SeleniumSelenium	+468.3%

Contains more MagnesiumMagnesium	+1020%
Contains more CalciumCalcium	+345.5%
Contains more PotassiumPotassium	+654.1%
Contains more CopperCopper	+317.8%
Contains more ZincZinc	+412.2%
Contains more PhosphorusPhosphorus	+346.7%
Contains less SodiumSodium	-96.5%
Contains more ManganeseManganese	+249.8%

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

Peanut butter

Contains more Vitamin B1Vitamin B1	+260.7%
Contains more Vitamin B2Vitamin B2	+77.6%
Contains more Vitamin KVitamin K	+733.3%

Contains more Vitamin EVitamin E	+11275%
Contains more Vitamin B3Vitamin B3	+221.9%
Contains more Vitamin B5Vitamin B5	+276.5%
Contains more Vitamin B6Vitamin B6	+1370%
Contains more CholineCholine	+813%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Folate ~87µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	0.923g	12.535g	77%
Fats	6g	51.36g	70%
Vitamin E	0.08mg	9.1mg	60%
Monounsaturated fat	3.149g	25.941g	57%
Vitamin B3	4.073mg	13.112mg	56%
Manganese	0.476mg	1.665mg	52%
Saturated fat	1.47g	10.325g	40%
Phosphorus	75mg	335mg	37%
Magnesium	15mg	168mg	36%
Copper	0.101mg	0.422mg	36%
Selenium	23.3µg	4.1µg	35%
Vitamin B1	0.541mg	0.15mg	33%
Vitamin B6	0.03mg	0.441mg	32%
Protein	7.1g	22.21g	30%
Sodium	483mg	17mg	20%
Zinc	0.49mg	2.51mg	18%
Iron	3.21mg	1.74mg	18%
Vitamin B5	0.302mg	1.137mg	17%
Calories	299kcal	598kcal	15%
Potassium	74mg	558mg	14%
Fiber	1.9g	5g	12%
Vitamin B2	0.341mg	0.192mg	11%
Choline	6.9mg	63mg	10%
Carbs	52.6g	22.31g	10%
Calcium	11mg	49mg	4%
Vitamin K	2.5µg	0.3µg	2%
Starch		3.56g	1%
Net carbs	50.7g	17.31g	N/A
Sugar	0.18g	10.49g	N/A
Folate	88µg	87µg	0%
Trans fat		0.075g	N/A
Tryptophan	0.088mg	0.231mg	0%
Threonine	0.194mg	0.525mg	0%
Isoleucine	0.246mg	0.616mg	0%
Leucine	0.49mg	1.546mg	0%
Lysine	0.158mg	0.681mg	0%
Methionine	0.126mg	0.265mg	0%
Phenylalanine	0.359mg	1.202mg	0%
Valine	0.286mg	0.782mg	0%
Histidine	0.159mg	0.557mg	0%
Fructose		0.12g	0%
Omega-3 - ALA		0.027g	N/A
Omega-3 - Eicosatrienoic acid		0.01g	N/A
Omega-6 - Gamma-linoleic acid		0.001g	N/A
Omega-6 - Eicosadienoic acid		0.008g	N/A
Omega-6 - Linoleic acid		12.215g	N/A