Filo vs. Potato — In-Depth Nutrition Comparison
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Significant differences between filo and potatoes
- Filo has more selenium, vitamin B1, iron, vitamin B2, vitamin B3, folate, and manganese; however, potatoes are richer in vitamin C and vitamin B6.
- Filo covers your daily selenium needs 42% more than potatoes.
- Potatoes have 81 times less sodium than filo. Filo has 483mg of sodium, while potatoes have 6mg.
- Potatoes have a higher glycemic index. The glycemic index of potatoes is 86, while the glycemic index of filo is 38.
Specific food types used in this comparison are Phyllo dough and Potatoes, flesh, and skin, 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 IronIron | +296.3% |
| Contains more ZincZinc | +63.3% |
| Contains more PhosphorusPhosphorus | +31.6% |
| Contains more ManganeseManganese | +138% |
| Contains more SeleniumSelenium | +5725% |
| Contains more MagnesiumMagnesium | +53.3% |
| Contains more PotassiumPotassium | +474.3% |
| 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 | +700% |
| Contains more Vitamin B1Vitamin B1 | +567.9% |
| Contains more Vitamin B2Vitamin B2 | +965.6% |
| Contains more Vitamin B3Vitamin B3 | +283.9% |
| Contains more Vitamin KVitamin K | +25% |
| Contains more FolateFolate | +486.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +893.3% |
| Contains more CholineCholine | +75.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 23.3µg | 0.4µg | 42% |
| Vitamin B1 | 0.541mg | 0.081mg | 38% |
| Iron | 3.21mg | 0.81mg | 30% |
| Vitamin B2 | 0.341mg | 0.032mg | 24% |
| Vitamin C | 0mg | 19.7mg | 22% |
| Sodium | 483mg | 6mg | 21% |
| Vitamin B6 | 0.03mg | 0.298mg | 21% |
| Vitamin B3 | 4.073mg | 1.061mg | 19% |
| Folate | 88µg | 15µg | 18% |
| Carbs | 52.6g | 17.49g | 12% |
| Manganese | 0.476mg | 0.2mg | 12% |
| Calories | 299kcal | 77kcal | 11% |
| Protein | 7.1g | 2.05g | 10% |
| Potassium | 74mg | 425mg | 10% |
| Fats | 6g | 0.09g | 9% |
| Monounsaturated fat | 3.149g | 0.002g | 8% |
| Saturated fat | 1.47g | 0.025g | 7% |
| Starch | 15.29g | 6% | |
| Polyunsaturated fat | 0.923g | 0.042g | 6% |
| Phosphorus | 75mg | 57mg | 3% |
| Zinc | 0.49mg | 0.3mg | 2% |
| Magnesium | 15mg | 23mg | 2% |
| Choline | 6.9mg | 12.1mg | 1% |
| Copper | 0.101mg | 0.11mg | 1% |
| Fiber | 1.9g | 2.1g | 1% |
| Net carbs | 50.7g | 15.39g | N/A |
| Calcium | 11mg | 12mg | 0% |
| Sugar | 0.18g | 0.82g | N/A |
| Vitamin E | 0.08mg | 0.01mg | 0% |
| Vitamin B5 | 0.302mg | 0.295mg | 0% |
| Vitamin K | 2.5µg | 2µg | 0% |
| Tryptophan | 0.088mg | 0.021mg | 0% |
| Threonine | 0.194mg | 0.067mg | 0% |
| Isoleucine | 0.246mg | 0.066mg | 0% |
| Leucine | 0.49mg | 0.098mg | 0% |
| Lysine | 0.158mg | 0.107mg | 0% |
| Methionine | 0.126mg | 0.032mg | 0% |
| Phenylalanine | 0.359mg | 0.081mg | 0% |
| Valine | 0.286mg | 0.103mg | 0% |
| Histidine | 0.159mg | 0.035mg | 0% |
| Fructose | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +246.3% |
| Contains more FatsFats | +6566.7% |
| Contains more CarbsCarbs | +200.7% |
| Contains more OtherOther | +51.8% |
| Contains more WaterWater | +143.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +157350% |
| Contains more Poly. FatPolyunsaturated fat | +2097.6% |
| Contains less Sat. FatSaturated fat | -98.3% |