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  6. Filo vs. Ricotta

Filo vs. Ricotta — In-Depth Nutrition Comparison

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The main differences between filo and ricotta

  • Filo is richer in vitamin B1, iron, vitamin B3, manganese, folate, and selenium, yet ricotta is richer in calcium.
  • Daily need coverage for vitamin B1 for filo is 44% higher.
  • Filo contains 79 times more manganese than ricotta. Filo contains 0.476mg of manganese, while ricotta contains 0.006mg.
  • Ricotta contains less sodium.
  • Ricotta has a lower glycemic index than filo.

Food types used in this article are Phyllo dough and Cheese, ricotta, whole milk.

Infographic

Filo vs Ricotta 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
5
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 7.9% 62% 9.3% 14% 7% 32% 68% 11% 0.78% 79%
Contains more MagnesiumMagnesium +36.4%
Contains more IronIron +744.7%
Contains more CopperCopper +381%
Contains more ManganeseManganese +7833.3%
Contains more SeleniumSelenium +60.7%
Contains more CalciumCalcium +1781.8%
Contains more PotassiumPotassium +41.9%
Contains more ZincZinc +136.7%
Contains more PhosphorusPhosphorus +110.7%
Contains less SodiumSodium -82.6%

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
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% 40% 2.2% 3% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9% 9.5%
Contains more Vitamin B1Vitamin B1 +4061.5%
Contains more Vitamin B2Vitamin B2 +74.9%
Contains more Vitamin B3Vitamin B3 +3816.3%
Contains more Vitamin B5Vitamin B5 +41.8%
Contains more Vitamin KVitamin K +127.3%
Contains more FolateFolate +633.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +37.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +43.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +153.6%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Filo Ricotta DV% diff.
Vitamin B1 0.541mg 0.013mg 44%
Iron 3.21mg 0.38mg 35%
Saturated fat 1.47g 8.295g 31%
Vitamin B3 4.073mg 0.104mg 25%
Calcium 11mg 207mg 20%
Manganese 0.476mg 0.006mg 20%
Folate 88µg 12µg 19%
Sodium 483mg 84mg 17%
Carbs 52.6g 3.04g 17%
Cholesterol 0mg 51mg 17%
Selenium 23.3µg 14.5µg 16%
Vitamin B12 0µg 0.34µg 14%
Vitamin A 0µg 120µg 13%
Phosphorus 75mg 158mg 12%
Vitamin B2 0.341mg 0.195mg 11%
Fats 6g 12.98g 11%
Copper 0.101mg 0.021mg 9%
Fiber 1.9g 0g 8%
Protein 7.1g 11.26g 8%
Calories 299kcal 174kcal 6%
Zinc 0.49mg 1.16mg 6%
Polyunsaturated fat 0.923g 0.385g 4%
Vitamin B5 0.302mg 0.213mg 2%
Choline 6.9mg 17.5mg 2%
Vitamin D 0µg 0.2µg 1%
Monounsaturated fat 3.149g 3.627g 1%
Potassium 74mg 105mg 1%
Vitamin B6 0.03mg 0.043mg 1%
Magnesium 15mg 11mg 1%
Vitamin K 2.5µg 1.1µg 1%
Vitamin D 0IU 10IU 1%
Net carbs 50.7g 3.04g N/A
Sugar 0.18g 0.27g N/A
Vitamin E 0.08mg 0.11mg 0%
Tryptophan 0.088mg 0.125mg 0%
Threonine 0.194mg 0.517mg 0%
Isoleucine 0.246mg 0.589mg 0%
Leucine 0.49mg 1.221mg 0%
Lysine 0.158mg 1.338mg 0%
Methionine 0.126mg 0.281mg 0%
Phenylalanine 0.359mg 0.556mg 0%
Valine 0.286mg 0.692mg 0%
Histidine 0.159mg 0.459mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
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
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
Contains more CarbsCarbs +1630.3%
Contains more OtherOther +66.7%
Contains more ProteinProtein +58.6%
Contains more FatsFats +116.3%
Contains more WaterWater +119.9%

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
67% 29% 3%
Saturated fat: Sat. Fat 8.295 g
Monounsaturated fat: Mono. Fat 3.627 g
Polyunsaturated fat: Poly. Fat 0.385 g
Contains less Sat. FatSaturated fat -82.3%
Contains more Poly. FatPolyunsaturated fat +139.7%
Contains more Mono. FatMonounsaturated fat +15.2%

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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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/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.