Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Filo vs. Rib eye steak — In-Depth Nutrition Comparison

Compare

A recap on differences between filo and rib eye steak

  • Filo is higher in vitamin B1, folate, manganese, and iron, yet rib eye steak is higher in vitamin B12, zinc, and vitamin B6.
  • Rib eye steak covers your daily vitamin B12 needs 88% more than filo.
  • Filo contains 15 times more folate than rib eye steak. While filo contains 88µg of folate, rib eye steak contains only 6µg.
  • The amount of sodium in rib eye steak is lower.
  • The glycemic index of rib eye steak is lower.

Food varieties used in this article are Phyllo dough and Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Filo vs Rib eye steak 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
3
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 16% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more IronIron +43.3%
Contains more CopperCopper +26.3%
Contains more ManganeseManganese +495%
Contains more MagnesiumMagnesium +46.7%
Contains more PotassiumPotassium +251.4%
Contains more ZincZinc +1106.1%
Contains more PhosphorusPhosphorus +102.7%
Contains less SodiumSodium -88.8%
Contains more SeleniumSelenium +27.5%
~equal in Calcium ~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
4
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 0% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin B1Vitamin B1 +662%
Contains more Vitamin B2Vitamin B2 +18.8%
Contains more Vitamin KVitamin K +56.3%
Contains more FolateFolate +1366.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +20.5%
Contains more Vitamin B5Vitamin B5 +77.5%
Contains more Vitamin B6Vitamin B6 +1490%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +607.2%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +16900%
Contains more ProteinProtein +233.7%
Contains more FatsFats +263.5%
Contains more WaterWater +67.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated fat -84.8%
Contains more Mono. FatMonounsaturated fat +234%
Contains more Poly. FatPolyunsaturated fat +11.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Filo Rib eye steak DV% diff.
Vitamin B12 0µg 2.1µg 88%
Zinc 0.49mg 5.91mg 49%
Vitamin B1 0.541mg 0.071mg 39%
Saturated fat 1.47g 9.684g 37%
Vitamin B6 0.03mg 0.477mg 34%
Protein 7.1g 23.69g 33%
Cholesterol 0mg 80mg 27%
Fats 6g 21.81g 24%
Folate 88µg 6µg 21%
Sodium 483mg 54mg 19%
Carbs 52.6g 0g 18%
Monounsaturated fat 3.149g 10.519g 18%
Manganese 0.476mg 0.08mg 17%
Iron 3.21mg 2.24mg 12%
Selenium 23.3µg 29.7µg 12%
Phosphorus 75mg 152mg 11%
Choline 6.9mg 48.8mg 8%
Fiber 1.9g 0g 8%
Vitamin B3 4.073mg 4.908mg 5%
Vitamin B5 0.302mg 0.536mg 5%
Potassium 74mg 260mg 5%
Vitamin B2 0.341mg 0.287mg 4%
Copper 0.101mg 0.08mg 2%
Magnesium 15mg 22mg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin A 0µg 8µg 1%
Vitamin D 0IU 7IU 1%
Polyunsaturated fat 0.923g 1.027g 1%
Vitamin K 2.5µg 1.6µg 1%
Calories 299kcal 291kcal 0%
Net carbs 50.7g 0g N/A
Calcium 11mg 11mg 0%
Sugar 0.18g 0g N/A
Vitamin E 0.08mg 0.1mg 0%
Trans fat 1.478g N/A
Tryptophan 0.088mg 0.265mg 0%
Threonine 0.194mg 1.116mg 0%
Isoleucine 0.246mg 1.103mg 0%
Leucine 0.49mg 2.041mg 0%
Lysine 0.158mg 2.269mg 0%
Methionine 0.126mg 0.641mg 0%
Phenylalanine 0.359mg 0.95mg 0%
Valine 0.286mg 1.184mg 0%
Histidine 0.159mg 0.888mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0g 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.7g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Rib eye steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
48%
Rib eye steak
Minerals Daily Need Coverage Score
47%
Filo
56%
Rib eye steak

Comparison summary

Which food is lower in Sugar?
Rib eye steak
Rib eye steak is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Rib eye steak
Rib eye steak contains less Sodium (difference - 429mg)
Which food is lower in glycemic index?
Rib eye steak
Rib eye steak is lower in glycemic index (difference - 38)
Which food is richer in vitamins?
Rib eye steak
Rib eye steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 80mg)
Which food is lower in Saturated fat?
Filo
Filo is lower in Saturated fat (difference - 8.214g)
Which food is cheaper?
Filo
Filo is cheaper (difference - $2)
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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.