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  6. Filo vs. Quinoa

Filo vs. Quinoa — In-Depth Nutrition Comparison

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A recap on differences between Filo and Quinoa

  • Filo is higher in Selenium, Vitamin B1, Vitamin B3, Iron, Vitamin B2, and Folate, yet Quinoa is higher in Magnesium, Phosphorus, and Copper.
  • Filo covers your daily Selenium needs 37% more than Quinoa.
  • Filo contains 69 times more Sodium than Quinoa. While Filo contains 483mg of Sodium, Quinoa contains only 7mg.

Food varieties used in this article are Phyllo dough and Quinoa, cooked.

Infographic

Filo vs Quinoa 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
2
:
8
Quinoa
Quinoa
Contains more Iron +115.4%
Contains more Selenium +732.1%
Contains more Calcium +54.5%
Contains more Magnesium +326.7%
Contains more Phosphorus +102.7%
Contains more Potassium +132.4%
Contains less Sodium -98.6%
Contains more Zinc +122.4%
Contains more Copper +90.1%
Contains more Manganese +32.6%
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Contains more Iron +115.4%
Contains more Selenium +732.1%
Contains more Calcium +54.5%
Contains more Magnesium +326.7%
Contains more Phosphorus +102.7%
Contains more Potassium +132.4%
Contains less Sodium -98.6%
Contains more Zinc +122.4%
Contains more Copper +90.1%
Contains more Manganese +32.6%

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
6
:
3
Quinoa
Quinoa
Contains more Vitamin B1 +405.6%
Contains more Vitamin B2 +210%
Contains more Vitamin B3 +888.6%
Contains more Folate +109.5%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +687.5%
Contains more Vitamin B6 +310%
Filo
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 136% 79% 77% 19% 7% 66% 0% 7%
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
Contains more Vitamin B1 +405.6%
Contains more Vitamin B2 +210%
Contains more Vitamin B3 +888.6%
Contains more Folate +109.5%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +687.5%
Contains more Vitamin B6 +310%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
Filo
4
:
1
Quinoa
Quinoa
Contains more Protein +61.4%
Contains more Fats +212.5%
Contains more Carbs +146.9%
Contains more Other +120.8%
Contains more Water +119.7%
Filo
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Quinoa
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more Protein +61.4%
Contains more Fats +212.5%
Contains more Carbs +146.9%
Contains more Other +120.8%
Contains more Water +119.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
Filo
1
:
2
Quinoa
Quinoa
Contains more Monounsaturated Fat +496.4%
Contains less Saturated Fat -84.3%
Contains more Polyunsaturated fat +16.8%
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Contains more Monounsaturated Fat +496.4%
Contains less Saturated Fat -84.3%
Contains more Polyunsaturated fat +16.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Filo Quinoa Opinion
Net carbs 50.7g 18.5g Filo
Protein 7.1g 4.4g Filo
Fats 6g 1.92g Filo
Carbs 52.6g 21.3g Filo
Calories 299kcal 120kcal Filo
Starch 17.63g Quinoa
Sugar 0.18g 0.87g Filo
Fiber 1.9g 2.8g Quinoa
Calcium 11mg 17mg Quinoa
Iron 3.21mg 1.49mg Filo
Magnesium 15mg 64mg Quinoa
Phosphorus 75mg 152mg Quinoa
Potassium 74mg 172mg Quinoa
Sodium 483mg 7mg Quinoa
Zinc 0.49mg 1.09mg Quinoa
Copper 0.101mg 0.192mg Quinoa
Manganese 0.476mg 0.631mg Quinoa
Selenium 23.3µg 2.8µg Filo
Vitamin A 0IU 5IU Quinoa
Vitamin E 0.08mg 0.63mg Quinoa
Vitamin B1 0.541mg 0.107mg Filo
Vitamin B2 0.341mg 0.11mg Filo
Vitamin B3 4.073mg 0.412mg Filo
Vitamin B5 0.302mg Filo
Vitamin B6 0.03mg 0.123mg Quinoa
Folate 88µg 42µg Filo
Vitamin K 2.5µg 0µg Filo
Tryptophan 0.088mg 0.052mg Filo
Threonine 0.194mg 0.131mg Filo
Isoleucine 0.246mg 0.157mg Filo
Leucine 0.49mg 0.261mg Filo
Lysine 0.158mg 0.239mg Quinoa
Methionine 0.126mg 0.096mg Filo
Phenylalanine 0.359mg 0.185mg Filo
Valine 0.286mg 0.185mg Filo
Histidine 0.159mg 0.127mg Filo
Saturated Fat 1.47g 0.231g Quinoa
Omega-3 - DHA 0g 0.015g Quinoa
Monounsaturated Fat 3.149g 0.528g Filo
Polyunsaturated fat 0.923g 1.078g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Quinoa
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
32%
Filo
11%
Quinoa
Minerals Daily Need Coverage Score
47%
Filo
38%
Quinoa

Comparison summary

Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 476mg)
Which food is lower in Saturated Fat?
Quinoa
Quinoa is lower in Saturated Fat (difference - 1.239g)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 0.69g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 15)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.