Filo vs. Spaghetti — In-Depth Nutrition Comparison
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How are filo and spaghetti different?
- Filo is higher in vitamin B1, iron, vitamin B2, vitamin B3, folate, manganese, and monounsaturated fat; however, spaghetti is richer in selenium.
- Daily need coverage for vitamin B1 for filo is 43% higher.
- Filo contains 483 times more sodium than spaghetti. While filo contains 483mg of sodium, spaghetti contains only 1mg.
- Filo has a lower glycemic index (38) than spaghetti (49).
Phyllo dough and Pasta, cooked, unenriched, without added salt are the varieties used in this article.
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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 CalciumCalcium | +57.1% |
| Contains more PotassiumPotassium | +68.2% |
| Contains more IronIron | +542% |
| Contains more PhosphorusPhosphorus | +29.3% |
| Contains more ManganeseManganese | +47.8% |
| Contains more MagnesiumMagnesium | +20% |
| Contains less SodiumSodium | -99.8% |
| Contains more SeleniumSelenium | +13.3% |
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 EVitamin E | +33.3% |
| Contains more Vitamin B1Vitamin B1 | +2605% |
| Contains more Vitamin B2Vitamin B2 | +1605% |
| Contains more Vitamin B3Vitamin B3 | +918.3% |
| Contains more Vitamin B5Vitamin B5 | +169.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1157.1% |
| Contains more Vitamin B6Vitamin B6 | +63.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.541mg | 0.02mg | 43% |
| Iron | 3.21mg | 0.5mg | 34% |
| Vitamin B2 | 0.341mg | 0.02mg | 25% |
| Vitamin B3 | 4.073mg | 0.4mg | 23% |
| Sodium | 483mg | 1mg | 21% |
| Folate | 88µg | 7µg | 20% |
| Starch | 26.01g | 11% | |
| Fats | 6g | 0.93g | 8% |
| Monounsaturated fat | 3.149g | 0.131g | 8% |
| Manganese | 0.476mg | 0.322mg | 7% |
| Calories | 299kcal | 158kcal | 7% |
| Carbs | 52.6g | 30.86g | 7% |
| Saturated fat | 1.47g | 0.176g | 6% |
| Selenium | 23.3µg | 26.4µg | 6% |
| Vitamin B5 | 0.302mg | 0.112mg | 4% |
| Polyunsaturated fat | 0.923g | 0.326g | 4% |
| Protein | 7.1g | 5.8g | 3% |
| Phosphorus | 75mg | 58mg | 2% |
| Vitamin K | 2.5µg | 0µg | 2% |
| Potassium | 74mg | 44mg | 1% |
| Vitamin B6 | 0.03mg | 0.049mg | 1% |
| Magnesium | 15mg | 18mg | 1% |
| Net carbs | 50.7g | 29.06g | N/A |
| Calcium | 11mg | 7mg | 0% |
| Sugar | 0.18g | 0.56g | N/A |
| Fiber | 1.9g | 1.8g | 0% |
| Copper | 0.101mg | 0.1mg | 0% |
| Zinc | 0.49mg | 0.51mg | 0% |
| Vitamin E | 0.08mg | 0.06mg | 0% |
| Choline | 6.9mg | 6.4mg | 0% |
| Tryptophan | 0.088mg | 0.083mg | 0% |
| Threonine | 0.194mg | 0.206mg | 0% |
| Isoleucine | 0.246mg | 0.228mg | 0% |
| Leucine | 0.49mg | 0.44mg | 0% |
| Lysine | 0.158mg | 0.133mg | 0% |
| Methionine | 0.126mg | 0.065mg | 0% |
| Phenylalanine | 0.359mg | 0.297mg | 0% |
| Valine | 0.286mg | 0.262mg | 0% |
| Histidine | 0.159mg | 0.132mg | 0% |
| Fructose | 0.03g | 0% | |
| Omega-3 - ALA | 0.024g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +22.4% |
| Contains more FatsFats | +545.2% |
| Contains more CarbsCarbs | +70.4% |
| Contains more OtherOther | +507.1% |
| Contains more WaterWater | +90.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2303.8% |
| Contains more Poly. FatPolyunsaturated fat | +183.1% |
| Contains less Sat. FatSaturated fat | -88% |
