Filo vs. Seaweed — In-Depth Nutrition Comparison
Compare
Summary of differences between filo and seaweed
- Filo has more selenium, vitamin B1, vitamin B3, vitamin B2, and manganese; however, seaweed is higher in vitamin K, magnesium, folate, and calcium.
- Seaweed covers your daily need for vitamin K, 53% more than filo.
- Filo has 33 times more selenium than seaweed. While filo has 23.3µg of selenium, seaweed has only 0.7µg.
- Seaweed has less sodium.
These are the specific foods used in this comparison Phyllo dough and Seaweed, kelp, raw.
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.
| Contains more IronIron | +12.6% |
| Contains more PhosphorusPhosphorus | +78.6% |
| Contains more ManganeseManganese | +138% |
| Contains more SeleniumSelenium | +3228.6% |
| Contains more MagnesiumMagnesium | +706.7% |
| Contains more CalciumCalcium | +1427.3% |
| Contains more PotassiumPotassium | +20.3% |
| Contains more CopperCopper | +28.7% |
| Contains more ZincZinc | +151% |
| Contains less SodiumSodium | -51.8% |
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 B1Vitamin B1 | +982% |
| Contains more Vitamin B2Vitamin B2 | +127.3% |
| Contains more Vitamin B3Vitamin B3 | +766.6% |
| Contains more Vitamin B6Vitamin B6 | +1400% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +987.5% |
| Contains more Vitamin B5Vitamin B5 | +112.6% |
| Contains more Vitamin KVitamin K | +2540% |
| Contains more FolateFolate | +104.5% |
| Contains more CholineCholine | +85.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 2.5µg | 66µg | 53% |
| Vitamin B1 | 0.541mg | 0.05mg | 41% |
| Selenium | 23.3µg | 0.7µg | 41% |
| Magnesium | 15mg | 121mg | 25% |
| Folate | 88µg | 180µg | 23% |
| Vitamin B3 | 4.073mg | 0.47mg | 23% |
| Calcium | 11mg | 168mg | 16% |
| Vitamin B2 | 0.341mg | 0.15mg | 15% |
| Carbs | 52.6g | 9.57g | 14% |
| Calories | 299kcal | 43kcal | 13% |
| Manganese | 0.476mg | 0.2mg | 12% |
| Protein | 7.1g | 1.68g | 11% |
| Sodium | 483mg | 233mg | 11% |
| Fats | 6g | 0.56g | 8% |
| Monounsaturated fat | 3.149g | 0.098g | 8% |
| Vitamin B5 | 0.302mg | 0.642mg | 7% |
| Zinc | 0.49mg | 1.23mg | 7% |
| Polyunsaturated fat | 0.923g | 0.047g | 6% |
| Saturated fat | 1.47g | 0.247g | 6% |
| Phosphorus | 75mg | 42mg | 5% |
| Vitamin E | 0.08mg | 0.87mg | 5% |
| Iron | 3.21mg | 2.85mg | 5% |
| Copper | 0.101mg | 0.13mg | 3% |
| Vitamin C | 0mg | 3mg | 3% |
| Vitamin B6 | 0.03mg | 0.002mg | 2% |
| Fiber | 1.9g | 1.3g | 2% |
| Vitamin A | 0µg | 6µg | 1% |
| Choline | 6.9mg | 12.8mg | 1% |
| Net carbs | 50.7g | 8.27g | N/A |
| Potassium | 74mg | 89mg | 0% |
| Sugar | 0.18g | 0.6g | N/A |
| Tryptophan | 0.088mg | 0.048mg | 0% |
| Threonine | 0.194mg | 0.055mg | 0% |
| Isoleucine | 0.246mg | 0.076mg | 0% |
| Leucine | 0.49mg | 0.083mg | 0% |
| Lysine | 0.158mg | 0.082mg | 0% |
| Methionine | 0.126mg | 0.025mg | 0% |
| Phenylalanine | 0.359mg | 0.043mg | 0% |
| Valine | 0.286mg | 0.072mg | 0% |
| Histidine | 0.159mg | 0.024mg | 0% |
| Omega-3 - EPA | 0g | 0.004g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +322.6% |
| Contains more FatsFats | +971.4% |
| Contains more CarbsCarbs | +449.6% |
| Contains more WaterWater | +150.2% |
| Contains more OtherOther | +288.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3113.3% |
| Contains more Poly. FatPolyunsaturated fat | +1863.8% |
| Contains less Sat. FatSaturated fat | -83.2% |
