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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.

Infographic

Filo vs Potato 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.
Filo
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 6.5% 120% 34% 13% 32% 63% 62% 127%
Potato
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
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%
~equal in Calcium ~12mg
~equal in Copper ~0.11mg

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
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.6% 0% 135% 79% 76% 18% 6.9% 0% 6.3% 66% 3.8%
Potato
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.295mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
4
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Potato
1
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
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
Filo
2
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +157350%
Contains more Poly. FatPolyunsaturated fat +2097.6%
Contains less Sat. FatSaturated fat -98.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Filo Potato
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Filo Potato 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Filo
17%
Potato
Minerals Daily Need Coverage Score
47%
Filo
19%
Potato

Comparison summary

Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 477mg)
Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 1.445g)
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 0.64g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 48)
Which food is cheaper?
Filo
Filo is cheaper (difference - $0.2)
Which food is richer in vitamins?
Filo
Filo is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.