Filo vs. Prunes — In-Depth Nutrition Comparison
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How are filo and prunes different?
- Filo is higher in selenium, vitamin B1, iron, and folate; however, prunes are richer in vitamin K, fiber, copper, potassium, and vitamin A.
- Daily need coverage for vitamin K for prunes is 47% higher.
- Filo contains 242 times more sodium than prunes. While filo contains 483mg of sodium, prunes contain only 2mg.
Phyllo dough and Plums, dried (prunes), uncooked 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.
| Contains more IronIron | +245.2% |
| Contains more ZincZinc | +11.4% |
| Contains more ManganeseManganese | +59.2% |
| Contains more SeleniumSelenium | +7666.7% |
| Contains more MagnesiumMagnesium | +173.3% |
| Contains more CalciumCalcium | +290.9% |
| Contains more PotassiumPotassium | +889.2% |
| Contains more CopperCopper | +178.2% |
| Contains less SodiumSodium | -99.6% |
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 B1Vitamin B1 | +960.8% |
| Contains more Vitamin B2Vitamin B2 | +83.3% |
| Contains more Vitamin B3Vitamin B3 | +116.4% |
| Contains more FolateFolate | +2100% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +437.5% |
| Contains more Vitamin B5Vitamin B5 | +39.7% |
| Contains more Vitamin B6Vitamin B6 | +583.3% |
| Contains more Vitamin KVitamin K | +2280% |
| Contains more CholineCholine | +46.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 2.5µg | 59.5µg | 48% |
| Selenium | 23.3µg | 0.3µg | 42% |
| Vitamin B1 | 0.541mg | 0.051mg | 41% |
| Iron | 3.21mg | 0.93mg | 29% |
| Folate | 88µg | 4µg | 21% |
| Sodium | 483mg | 2mg | 21% |
| Fiber | 1.9g | 7.1g | 21% |
| Copper | 0.101mg | 0.281mg | 20% |
| Potassium | 74mg | 732mg | 19% |
| Fructose | 12.45g | 16% | |
| Vitamin B3 | 4.073mg | 1.882mg | 14% |
| Vitamin B6 | 0.03mg | 0.205mg | 13% |
| Vitamin B2 | 0.341mg | 0.186mg | 12% |
| Protein | 7.1g | 2.18g | 10% |
| Fats | 6g | 0.38g | 9% |
| Monounsaturated fat | 3.149g | 0.053g | 8% |
| Manganese | 0.476mg | 0.299mg | 8% |
| Magnesium | 15mg | 41mg | 6% |
| Polyunsaturated fat | 0.923g | 0.062g | 6% |
| Saturated fat | 1.47g | 0.088g | 6% |
| Carbs | 52.6g | 63.88g | 4% |
| Vitamin A | 0µg | 39µg | 4% |
| Calories | 299kcal | 240kcal | 3% |
| Calcium | 11mg | 43mg | 3% |
| Vitamin B5 | 0.302mg | 0.422mg | 2% |
| Starch | 5.11g | 2% | |
| Vitamin E | 0.08mg | 0.43mg | 2% |
| Vitamin C | 0mg | 0.6mg | 1% |
| Choline | 6.9mg | 10.1mg | 1% |
| Phosphorus | 75mg | 69mg | 1% |
| Net carbs | 50.7g | 56.78g | N/A |
| Sugar | 0.18g | 38.13g | N/A |
| Zinc | 0.49mg | 0.44mg | 0% |
| Tryptophan | 0.088mg | 0.025mg | 0% |
| Threonine | 0.194mg | 0.049mg | 0% |
| Isoleucine | 0.246mg | 0.041mg | 0% |
| Leucine | 0.49mg | 0.066mg | 0% |
| Lysine | 0.158mg | 0.05mg | 0% |
| Methionine | 0.126mg | 0.016mg | 0% |
| Phenylalanine | 0.359mg | 0.052mg | 0% |
| Valine | 0.286mg | 0.056mg | 0% |
| Histidine | 0.159mg | 0.027mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +225.7% |
| Contains more FatsFats | +1478.9% |
| Contains more CarbsCarbs | +21.4% |
| Contains more OtherOther | +55.3% |
~equal in
Water
~30.92g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +5841.5% |
| Contains more Poly. FatPolyunsaturated fat | +1388.7% |
| Contains less Sat. FatSaturated fat | -94% |
