Filo vs. Flax seeds — In-Depth Nutrition Comparison
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How are filo and flax seeds different?
- Flax seeds are higher than filo in copper, fiber, vitamin B1, magnesium, manganese, phosphorus, zinc, vitamin B6, iron, and calcium.
- Flax seeds cover your daily need for copper, 124% more than filo.
Phyllo dough and Seeds, flaxseed types were used in this article.
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 | +2513.3% |
| Contains more CalciumCalcium | +2218.2% |
| Contains more PotassiumPotassium | +998.6% |
| Contains more IronIron | +78.5% |
| Contains more CopperCopper | +1107.9% |
| Contains more ZincZinc | +785.7% |
| Contains more PhosphorusPhosphorus | +756% |
| Contains less SodiumSodium | -93.8% |
| Contains more ManganeseManganese | +421.4% |
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 B2Vitamin B2 | +111.8% |
| Contains more Vitamin B3Vitamin B3 | +32.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +287.5% |
| Contains more Vitamin B1Vitamin B1 | +203.9% |
| Contains more Vitamin B5Vitamin B5 | +226.2% |
| Contains more Vitamin B6Vitamin B6 | +1476.7% |
| Contains more Vitamin KVitamin K | +72% |
| Contains more CholineCholine | +1040.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.923g | 28.73g | 185% |
| Copper | 0.101mg | 1.22mg | 124% |
| Fiber | 1.9g | 27.3g | 102% |
| Vitamin B1 | 0.541mg | 1.644mg | 92% |
| Magnesium | 15mg | 392mg | 90% |
| Manganese | 0.476mg | 2.482mg | 87% |
| Phosphorus | 75mg | 642mg | 81% |
| Fats | 6g | 42.16g | 56% |
| Zinc | 0.49mg | 4.34mg | 35% |
| Vitamin B6 | 0.03mg | 0.473mg | 34% |
| Iron | 3.21mg | 5.73mg | 32% |
| Calcium | 11mg | 255mg | 24% |
| Potassium | 74mg | 813mg | 22% |
| Protein | 7.1g | 18.29g | 22% |
| Sodium | 483mg | 30mg | 20% |
| Vitamin B5 | 0.302mg | 0.985mg | 14% |
| Vitamin B2 | 0.341mg | 0.161mg | 14% |
| Choline | 6.9mg | 78.7mg | 13% |
| Calories | 299kcal | 534kcal | 12% |
| Monounsaturated fat | 3.149g | 7.527g | 11% |
| Saturated fat | 1.47g | 3.663g | 10% |
| Carbs | 52.6g | 28.88g | 8% |
| Vitamin B3 | 4.073mg | 3.08mg | 6% |
| Selenium | 23.3µg | 25.4µg | 4% |
| Vitamin E | 0.08mg | 0.31mg | 2% |
| Vitamin K | 2.5µg | 4.3µg | 2% |
| Vitamin C | 0mg | 0.6mg | 1% |
| Net carbs | 50.7g | 1.58g | N/A |
| Sugar | 0.18g | 1.55g | N/A |
| Folate | 88µg | 87µg | 0% |
| Tryptophan | 0.088mg | 0.297mg | 0% |
| Threonine | 0.194mg | 0.766mg | 0% |
| Isoleucine | 0.246mg | 0.896mg | 0% |
| Leucine | 0.49mg | 1.235mg | 0% |
| Lysine | 0.158mg | 0.862mg | 0% |
| Methionine | 0.126mg | 0.37mg | 0% |
| Phenylalanine | 0.359mg | 0.957mg | 0% |
| Valine | 0.286mg | 1.072mg | 0% |
| Histidine | 0.159mg | 0.472mg | 0% |
| Omega-6 - Eicosadienoic acid | 0.007g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.1 g
Fats:
6 g
Carbs:
52.6 g
Water:
32.6 g
Other:
1.7 g
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
| Contains more CarbsCarbs | +82.1% |
| Contains more WaterWater | +368.4% |
| Contains more ProteinProtein | +157.6% |
| Contains more FatsFats | +602.7% |
| Contains more OtherOther | +118.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.47 g
Monounsaturated fat:
Mono. Fat
3.149 g
Polyunsaturated fat:
Poly. Fat
0.923 g
Saturated fat:
Sat. Fat
3.663 g
Monounsaturated fat:
Mono. Fat
7.527 g
Polyunsaturated fat:
Poly. Fat
28.73 g
| Contains less Sat. FatSaturated fat | -59.9% |
| Contains more Mono. FatMonounsaturated fat | +139% |
| Contains more Poly. FatPolyunsaturated fat | +3012.7% |
