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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

Filo vs Flax seeds 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
0
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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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%
~equal in Selenium ~25.4µg

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
2
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~87µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
18% 42% 29% 7% 4%
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
Filo
1
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
9% 19% 72%
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Filo Flax seeds
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Filo Flax seeds 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Flax seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
Filo
62%
Flax seeds
Minerals Daily Need Coverage Score
47%
Filo
191%
Flax seeds

Comparison summary

Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 453mg)
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 1.37g)
Which food is lower in Saturated fat?
Filo
Filo is lower in Saturated fat (difference - 2.193g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 38)
Which food is cheaper?
Filo
Filo is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.