Filo vs. Rice — In-Depth Nutrition Comparison
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Summary of differences between filo and rice
- Rice has less vitamin B1, selenium, vitamin B2, iron, vitamin B3, folate, and fiber than filo.
- Filo covers your daily need for vitamin B1, 32% more than rice.
- Filo has 483 times more sodium than rice. While filo has 483mg of sodium, rice has only 1mg.
- The glycemic index of rice is higher.
These are the specific foods used in this comparison Phyllo dough and Rice, white, long-grain, regular, enriched, cooked.
Infographic
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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.
| Contains more MagnesiumMagnesium | +25% |
| Contains more PotassiumPotassium | +111.4% |
| Contains more IronIron | +167.5% |
| Contains more CopperCopper | +46.4% |
| Contains more PhosphorusPhosphorus | +74.4% |
| Contains more SeleniumSelenium | +210.7% |
| Contains less SodiumSodium | -99.8% |
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.
| Contains more Vitamin EVitamin E | +100% |
| Contains more Vitamin B1Vitamin B1 | +231.9% |
| Contains more Vitamin B2Vitamin B2 | +2523.1% |
| Contains more Vitamin B3Vitamin B3 | +175.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +51.7% |
| Contains more CholineCholine | +228.6% |
| Contains more Vitamin B5Vitamin B5 | +29.1% |
| Contains more Vitamin B6Vitamin B6 | +210% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.541mg | 0.163mg | 32% |
| Selenium | 23.3µg | 7.5µg | 29% |
| Vitamin B2 | 0.341mg | 0.013mg | 25% |
| Iron | 3.21mg | 1.2mg | 25% |
| Sodium | 483mg | 1mg | 21% |
| Vitamin B3 | 4.073mg | 1.476mg | 16% |
| Fats | 6g | 0.28g | 9% |
| Protein | 7.1g | 2.69g | 9% |
| Monounsaturated fat | 3.149g | 0.088g | 8% |
| Folate | 88µg | 58µg | 8% |
| Calories | 299kcal | 130kcal | 8% |
| Carbs | 52.6g | 28.17g | 8% |
| Fiber | 1.9g | 0.4g | 6% |
| Polyunsaturated fat | 0.923g | 0.076g | 6% |
| Saturated fat | 1.47g | 0.077g | 6% |
| Vitamin B6 | 0.03mg | 0.093mg | 5% |
| Phosphorus | 75mg | 43mg | 5% |
| Copper | 0.101mg | 0.069mg | 4% |
| Vitamin B5 | 0.302mg | 0.39mg | 2% |
| Vitamin K | 2.5µg | 0µg | 2% |
| Potassium | 74mg | 35mg | 1% |
| Magnesium | 15mg | 12mg | 1% |
| Choline | 6.9mg | 2.1mg | 1% |
| Net carbs | 50.7g | 27.77g | N/A |
| Calcium | 11mg | 10mg | 0% |
| Sugar | 0.18g | 0.05g | N/A |
| Zinc | 0.49mg | 0.49mg | 0% |
| Vitamin E | 0.08mg | 0.04mg | 0% |
| Manganese | 0.476mg | 0.472mg | 0% |
| Tryptophan | 0.088mg | 0.031mg | 0% |
| Threonine | 0.194mg | 0.096mg | 0% |
| Isoleucine | 0.246mg | 0.116mg | 0% |
| Leucine | 0.49mg | 0.222mg | 0% |
| Lysine | 0.158mg | 0.097mg | 0% |
| Methionine | 0.126mg | 0.063mg | 0% |
| Phenylalanine | 0.359mg | 0.144mg | 0% |
| Valine | 0.286mg | 0.164mg | 0% |
| Histidine | 0.159mg | 0.063mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +163.9% |
| Contains more FatsFats | +2042.9% |
| Contains more CarbsCarbs | +86.7% |
| Contains more OtherOther | +304.8% |
| Contains more WaterWater | +109.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3478.4% |
| Contains more Poly. FatPolyunsaturated fat | +1114.5% |
| Contains less Sat. FatSaturated fat | -94.8% |
