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  6. Filo vs. Potato salad

Filo vs. Potato salad — In-Depth Nutrition Comparison

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Important differences between filo and potato salad

  • Filo has more vitamin B1, selenium, iron, vitamin B2, folate, vitamin B3, and manganese; however, potato salad has more vitamin C and vitamin B6.
  • Filo's daily need coverage for vitamin B1 is 39% more.
  • Filo has 13 times more folate than potato salad. Filo has 88µg of folate, while potato salad has 7µg.

The food varieties used in the comparison are Phyllo dough and Potato salad, home-prepared.

Infographic

Filo vs Potato salad 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more IronIron +393.8%
Contains more ZincZinc +58.1%
Contains more PhosphorusPhosphorus +44.2%
Contains more ManganeseManganese +371.3%
Contains more SeleniumSelenium +468.3%
Contains more CalciumCalcium +72.7%
Contains more PotassiumPotassium +243.2%
Contains more CopperCopper +16.8%
~equal in Magnesium ~15mg
~equal in Sodium ~529mg

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
Filo
7
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%
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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +602.6%
Contains more Vitamin B2Vitamin B2 +468.3%
Contains more Vitamin B3Vitamin B3 +357.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1157.1%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +76.8%
Contains more Vitamin B6Vitamin B6 +370%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Filo Potato salad DV% diff.
Vitamin B1 0.541mg 0.077mg 39%
Selenium 23.3µg 4.1µg 35%
Iron 3.21mg 0.65mg 32%
Cholesterol 0mg 68mg 23%
Vitamin B2 0.341mg 0.06mg 22%
Folate 88µg 7µg 20%
Vitamin B3 4.073mg 0.89mg 20%
Polyunsaturated fat 0.923g 3.737g 19%
Manganese 0.476mg 0.101mg 16%
Carbs 52.6g 11.17g 14%
Vitamin C 0mg 10mg 11%
Vitamin B6 0.03mg 0.141mg 9%
Protein 7.1g 2.68g 9%
Calories 299kcal 143kcal 8%
Vitamin B5 0.302mg 0.534mg 5%
Potassium 74mg 254mg 5%
Vitamin A 0µg 32µg 4%
Fats 6g 8.2g 3%
Phosphorus 75mg 52mg 3%
Zinc 0.49mg 0.31mg 2%
Sodium 483mg 529mg 2%
Copper 0.101mg 0.118mg 2%
Fiber 1.9g 1.3g 2%
Monounsaturated fat 3.149g 2.48g 2%
Vitamin K 2.5µg 2%
Choline 6.9mg 1%
Vitamin E 0.08mg 1%
Calcium 11mg 19mg 1%
Net carbs 50.7g 9.87g N/A
Magnesium 15mg 15mg 0%
Sugar 0.18g N/A
Saturated fat 1.47g 1.429g 0%
Tryptophan 0.088mg 0.042mg 0%
Threonine 0.194mg 0.116mg 0%
Isoleucine 0.246mg 0.141mg 0%
Leucine 0.49mg 0.202mg 0%
Lysine 0.158mg 0.171mg 0%
Methionine 0.126mg 0.066mg 0%
Phenylalanine 0.359mg 0.135mg 0%
Valine 0.286mg 0.172mg 0%
Histidine 0.159mg 0.062mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
Filo
2
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more ProteinProtein +164.9%
Contains more CarbsCarbs +370.9%
Contains more FatsFats +36.7%
Contains more WaterWater +133.1%
Contains more OtherOther +14.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
Filo
1
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains more Mono. FatMonounsaturated fat +27%
Contains more Poly. FatPolyunsaturated fat +304.9%
~equal in Saturated fat ~1.429g

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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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.