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Filo vs. Mangosteen — In-Depth Nutrition Comparison

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A recap on differences between filo and mangosteen

  • Filo is higher than mangosteen in vitamin B1, iron, vitamin B3, vitamin B2, manganese, folate, phosphorus, and vitamin B5.
  • Filo covers your daily vitamin B1 needs 41% more than mangosteen.
  • Filo contains 69 times more sodium than mangosteen. While filo contains 483mg of sodium, mangosteen contains only 7mg.
  • The glycemic index of filo is lower.

Food varieties used in this article are Phyllo dough and Mangosteen, canned, syrup pack.

Infographic

Filo vs Mangosteen 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
8
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 9.3% 3.6% 4.2% 11% 23% 5.7% 3.4% 0.91% 13% 0%
Contains more MagnesiumMagnesium +15.4%
Contains more PotassiumPotassium +54.2%
Contains more IronIron +970%
Contains more CopperCopper +46.4%
Contains more ZincZinc +133.3%
Contains more PhosphorusPhosphorus +837.5%
Contains more ManganeseManganese +366.7%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -98.6%
~equal in Calcium ~12mg

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
9
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 9.7% 0.67% 0% 0% 14% 12% 5.4% 1.9% 4.2% 0% 0% 23% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +901.9%
Contains more Vitamin B2Vitamin B2 +531.5%
Contains more Vitamin B3Vitamin B3 +1324.1%
Contains more Vitamin B5Vitamin B5 +843.8%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +183.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~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
18% 81%
Protein: 0.41 g
Fats: 0.58 g
Carbs: 17.91 g
Water: 80.94 g
Other: 0.16 g
Contains more ProteinProtein +1631.7%
Contains more FatsFats +934.5%
Contains more CarbsCarbs +193.7%
Contains more OtherOther +962.5%
Contains more WaterWater +148.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Filo Mangosteen DV% diff.
Selenium 23.3µg 42%
Vitamin B1 0.541mg 0.054mg 41%
Iron 3.21mg 0.3mg 36%
Vitamin B3 4.073mg 0.286mg 24%
Vitamin B2 0.341mg 0.054mg 22%
Sodium 483mg 7mg 21%
Manganese 0.476mg 0.102mg 16%
Folate 88µg 31µg 14%
Protein 7.1g 0.41g 13%
Carbs 52.6g 17.91g 12%
Calories 299kcal 73kcal 11%
Phosphorus 75mg 8mg 10%
Monounsaturated fat 3.149g 8%
Fats 6g 0.58g 8%
Saturated fat 1.47g 7%
Polyunsaturated fat 0.923g 6%
Vitamin B5 0.302mg 0.032mg 5%
Copper 0.101mg 0.069mg 4%
Zinc 0.49mg 0.21mg 3%
Vitamin C 0mg 2.9mg 3%
Vitamin K 2.5µg 2%
Potassium 74mg 48mg 1%
Vitamin B6 0.03mg 0.018mg 1%
Vitamin E 0.08mg 1%
Choline 6.9mg 1%
Net carbs 50.7g 16.11g N/A
Magnesium 15mg 13mg 0%
Calcium 11mg 12mg 0%
Sugar 0.18g N/A
Fiber 1.9g 1.8g 0%
Vitamin A 0µg 2µg 0%
Tryptophan 0.088mg 0%
Threonine 0.194mg 0%
Isoleucine 0.246mg 0%
Leucine 0.49mg 0%
Lysine 0.158mg 0%
Methionine 0.126mg 0%
Phenylalanine 0.359mg 0%
Valine 0.286mg 0%
Histidine 0.159mg 0%

Which food is preferable for your diet?

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

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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
5%
Mangosteen
Minerals Daily Need Coverage Score
47%
Filo
7%
Mangosteen

Comparison summary

Which food is lower in Sugar?
Mangosteen
Mangosteen is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Mangosteen
Mangosteen contains less Sodium (difference - 476mg)
Which food is lower in Saturated fat?
Mangosteen
Mangosteen is lower in Saturated fat (difference - 1.47g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 20)
Which food is cheaper?
Filo
Filo is cheaper (difference - $5)
Which food is richer in minerals?
Filo
Filo is relatively richer in minerals
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)

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. Mangosteen - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169090/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.