Filo vs. Pilaf — In-Depth Nutrition Comparison
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Significant differences between filo and pilaf
- Filo has more vitamin B2 and iron; however, pilaf is richer in folate, vitamin B6, manganese, selenium, vitamin B3, phosphorus, and vitamin B5.
- Pilaf covers your daily sodium needs 36% more than filo.
- Pilaf has 4 times less vitamin B2 than filo. Filo has 0.341mg of vitamin B2, while pilaf has 0.087mg.
- Filo contains less sodium.
- Pilaf has a higher glycemic index. The glycemic index of pilaf is 60, while the glycemic index of filo is 38.
Specific food types used in this comparison are Phyllo dough and Rice and vermicelli mix, rice pilaf flavor, unprepared.
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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 IronIron | +31.6% |
| Contains less SodiumSodium | -62.9% |
| Contains more MagnesiumMagnesium | +113.3% |
| Contains more CalciumCalcium | +654.5% |
| Contains more PotassiumPotassium | +154.1% |
| Contains more CopperCopper | +64.4% |
| Contains more ZincZinc | +106.1% |
| Contains more PhosphorusPhosphorus | +105.3% |
| Contains more ManganeseManganese | +85.3% |
| Contains more SeleniumSelenium | +39.1% |
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 EVitamin E | +100% |
| Contains more Vitamin B2Vitamin B2 | +292% |
| Contains more Vitamin KVitamin K | +400% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +11.5% |
| Contains more Vitamin B3Vitamin B3 | +50.4% |
| Contains more Vitamin B5Vitamin B5 | +136.8% |
| Contains more Vitamin B6Vitamin B6 | +1233.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +140.9% |
| Contains more CholineCholine | +153.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +338% |
| Contains more WaterWater | +305.5% |
| Contains more ProteinProtein | +46.8% |
| Contains more CarbsCarbs | +45.1% |
| Contains more OtherOther | +127.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +744.2% |
| Contains more Poly. FatPolyunsaturated fat | +144.8% |
| Contains less Sat. FatSaturated fat | -79.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Sodium | 483mg | 1303mg | 36% |
| Folate | 88µg | 212µg | 31% |
| Starch | 71.23g | 29% | |
| Vitamin B6 | 0.03mg | 0.4mg | 28% |
| Vitamin B2 | 0.341mg | 0.087mg | 20% |
| Manganese | 0.476mg | 0.882mg | 18% |
| Selenium | 23.3µg | 32.4µg | 17% |
| Vitamin B3 | 4.073mg | 6.127mg | 13% |
| Phosphorus | 75mg | 154mg | 11% |
| Iron | 3.21mg | 2.44mg | 10% |
| Carbs | 52.6g | 76.31g | 8% |
| Vitamin B5 | 0.302mg | 0.715mg | 8% |
| Calcium | 11mg | 83mg | 7% |
| Monounsaturated fat | 3.149g | 0.373g | 7% |
| Copper | 0.101mg | 0.166mg | 7% |
| Fats | 6g | 1.37g | 7% |
| Protein | 7.1g | 10.42g | 7% |
| Saturated fat | 1.47g | 0.307g | 5% |
| Zinc | 0.49mg | 1.01mg | 5% |
| Vitamin C | 0mg | 4.1mg | 5% |
| Vitamin B1 | 0.541mg | 0.603mg | 5% |
| Magnesium | 15mg | 32mg | 4% |
| Polyunsaturated fat | 0.923g | 0.377g | 4% |
| Calories | 299kcal | 359kcal | 3% |
| Fiber | 1.9g | 1.2g | 3% |
| Potassium | 74mg | 188mg | 3% |
| Vitamin K | 2.5µg | 0.5µg | 2% |
| Choline | 6.9mg | 17.5mg | 2% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Net carbs | 50.7g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 0.18g | 1.53g | N/A |
| Vitamin E | 0.08mg | 0.04mg | 0% |
| Vitamin A | 0µg | 4µg | 0% |
| Tryptophan | 0.088mg | 0.086mg | 0% |
| Threonine | 0.194mg | 0.221mg | 0% |
| Isoleucine | 0.246mg | 0.279mg | 0% |
| Leucine | 0.49mg | 0.523mg | 0% |
| Lysine | 0.158mg | 0.189mg | 0% |
| Methionine | 0.126mg | 0.145mg | 0% |
| Phenylalanine | 0.359mg | 0.32mg | 0% |
| Valine | 0.286mg | 0.374mg | 0% |
| Histidine | 0.159mg | 0.15mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
30%
47%
Minerals Daily Need Coverage Score
47%
77%
Comparison summary
Which food is richer in minerals?
Pilaf is relatively richer in minerals
Which food is lower in Saturated fat?
Pilaf is lower in Saturated fat (difference - 1.163g)
Which food is richer in vitamins?
Pilaf is relatively richer in vitamins
Which food is lower in Cholesterol?
Filo is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Filo is lower in Sugar (difference - 1.35g)
Which food contains less Sodium?
Filo contains less Sodium (difference - 820mg)
Which food is lower in glycemic index?
Filo is lower in glycemic index (difference - 22)
Which food is cheaper?
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The foods are relatively equal in price ($)