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  6. Filo vs. Brown rice

Filo vs. Brown rice — In-Depth Nutrition Comparison

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A recap on differences between filo and brown rice

  • Filo is higher in iron, selenium, vitamin B1, vitamin B2, folate, and vitamin B3, yet brown rice is higher in manganese and vitamin B6.
  • Filo covers your daily iron needs 33% more than brown rice.
  • Filo contains 121 times more sodium than brown rice. While filo contains 483mg of sodium, brown rice contains only 4mg.
  • The glycemic index of filo is lower.

Food varieties used in this article are Phyllo dough and Rice, brown, long-grain, cooked.

Infographic

Filo vs Brown rice 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
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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +266.7%
Contains more IronIron +473.2%
Contains more SeleniumSelenium +301.7%
Contains more MagnesiumMagnesium +160%
Contains more PotassiumPotassium +16.2%
Contains more ZincZinc +44.9%
Contains more PhosphorusPhosphorus +37.3%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +104.6%
~equal in Copper ~0.106mg

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
5
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% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin B1Vitamin B1 +203.9%
Contains more Vitamin B2Vitamin B2 +394.2%
Contains more Vitamin B3Vitamin B3 +59%
Contains more Vitamin KVitamin K +1150%
Contains more FolateFolate +877.8%
Contains more Vitamin EVitamin E +112.5%
Contains more Vitamin B5Vitamin B5 +25.8%
Contains more Vitamin B6Vitamin B6 +310%
Contains more CholineCholine +33.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Filo Brown rice DV% diff.
Iron 3.21mg 0.56mg 33%
Selenium 23.3µg 5.8µg 32%
Vitamin B1 0.541mg 0.178mg 30%
Manganese 0.476mg 0.974mg 22%
Vitamin B2 0.341mg 0.069mg 21%
Sodium 483mg 4mg 21%
Folate 88µg 9µg 20%
Starch 24.79g 10%
Vitamin B3 4.073mg 2.561mg 9%
Protein 7.1g 2.74g 9%
Calories 299kcal 123kcal 9%
Carbs 52.6g 25.58g 9%
Fats 6g 0.97g 8%
Vitamin B6 0.03mg 0.123mg 7%
Monounsaturated fat 3.149g 0.369g 7%
Saturated fat 1.47g 0.26g 6%
Magnesium 15mg 39mg 6%
Polyunsaturated fat 0.923g 0.366g 4%
Phosphorus 75mg 103mg 4%
Vitamin B5 0.302mg 0.38mg 2%
Vitamin K 2.5µg 0.2µg 2%
Zinc 0.49mg 0.71mg 2%
Vitamin E 0.08mg 0.17mg 1%
Calcium 11mg 3mg 1%
Fiber 1.9g 1.6g 1%
Copper 0.101mg 0.106mg 1%
Net carbs 50.7g 23.98g N/A
Potassium 74mg 86mg 0%
Sugar 0.18g 0.24g N/A
Choline 6.9mg 9.2mg 0%
Tryptophan 0.088mg 0.033mg 0%
Threonine 0.194mg 0.095mg 0%
Isoleucine 0.246mg 0.109mg 0%
Leucine 0.49mg 0.214mg 0%
Lysine 0.158mg 0.099mg 0%
Methionine 0.126mg 0.058mg 0%
Phenylalanine 0.359mg 0.133mg 0%
Valine 0.286mg 0.151mg 0%
Histidine 0.159mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +159.1%
Contains more FatsFats +518.6%
Contains more CarbsCarbs +105.6%
Contains more OtherOther +286.4%
Contains more WaterWater +115.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
Filo
2
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +753.4%
Contains more Poly. FatPolyunsaturated fat +152.2%
Contains less Sat. FatSaturated fat -82.3%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.