Filo vs. Porridge — In-Depth Nutrition Comparison
Compare
Differences between filo and porridge
- Filo has more vitamin B1, selenium, vitamin B2, vitamin B3, manganese, folate, and phosphorus, while porridge has more calcium.
- Filo's daily need coverage for vitamin B1 is 40% higher.
- The amount of sodium in porridge is lower.
- Filo has a lower glycemic index. The glycemic index of filo is 38, while the glycemic index of porridge is 66.
The food types used in this comparison are Phyllo dough and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
Infographic
Infographic link
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 MagnesiumMagnesium | +200% |
| Contains more PotassiumPotassium | +362.5% |
| Contains more CopperCopper | +152.5% |
| Contains more ZincZinc | +276.9% |
| Contains more PhosphorusPhosphorus | +400% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +732.1% |
| Contains more CalciumCalcium | +690.9% |
| Contains more IronIron | +16.5% |
| Contains less SodiumSodium | -98.8% |
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.
| Contains more Vitamin EVitamin E | +300% |
| Contains more Vitamin B1Vitamin B1 | +883.6% |
| Contains more Vitamin B2Vitamin B2 | +1264% |
| Contains more Vitamin B3Vitamin B3 | +683.3% |
| Contains more Vitamin B5Vitamin B5 | +325.4% |
| Contains more Vitamin B6Vitamin B6 | +130.8% |
| Contains more Vitamin KVitamin K | +2400% |
| Contains more FolateFolate | +633.3% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.541mg | 0.055mg | 41% |
| Selenium | 23.3µg | 2.8µg | 37% |
| Vitamin B2 | 0.341mg | 0.025mg | 24% |
| Vitamin B3 | 4.073mg | 0.52mg | 22% |
| Sodium | 483mg | 6mg | 21% |
| Manganese | 0.476mg | 0mg | 21% |
| Folate | 88µg | 12µg | 19% |
| Carbs | 52.6g | 10.52g | 14% |
| Calories | 299kcal | 50kcal | 12% |
| Protein | 7.1g | 1.44g | 11% |
| Phosphorus | 75mg | 15mg | 9% |
| Fats | 6g | 0.21g | 9% |
| Calcium | 11mg | 87mg | 8% |
| Monounsaturated fat | 3.149g | 0.028g | 8% |
| Saturated fat | 1.47g | 0.033g | 7% |
| Copper | 0.101mg | 0.04mg | 7% |
| Iron | 3.21mg | 3.74mg | 7% |
| Fiber | 1.9g | 0.5g | 6% |
| Vitamin B5 | 0.302mg | 0.071mg | 5% |
| Polyunsaturated fat | 0.923g | 0.114g | 5% |
| Zinc | 0.49mg | 0.13mg | 3% |
| Vitamin K | 2.5µg | 0.1µg | 2% |
| Potassium | 74mg | 16mg | 2% |
| Magnesium | 15mg | 5mg | 2% |
| Vitamin B6 | 0.03mg | 0.013mg | 1% |
| Choline | 6.9mg | 1% | |
| Net carbs | 50.7g | 10.02g | N/A |
| Sugar | 0.18g | 0.03g | N/A |
| Vitamin E | 0.08mg | 0.02mg | 0% |
| Tryptophan | 0.088mg | 0.02mg | 0% |
| Threonine | 0.194mg | 0.045mg | 0% |
| Isoleucine | 0.246mg | 0.063mg | 0% |
| Leucine | 0.49mg | 0.11mg | 0% |
| Lysine | 0.158mg | 0.037mg | 0% |
| Methionine | 0.126mg | 0.027mg | 0% |
| Phenylalanine | 0.359mg | 0.078mg | 0% |
| Valine | 0.286mg | 0.07mg | 0% |
| Histidine | 0.159mg | 0.033mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +393.1% |
| Contains more FatsFats | +2757.1% |
| Contains more CarbsCarbs | +400% |
| Contains more OtherOther | +672.7% |
| Contains more WaterWater | +168.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +11146.4% |
| Contains more Poly. FatPolyunsaturated fat | +709.6% |
| Contains less Sat. FatSaturated fat | -97.8% |
