Filo vs. Spelt — In-Depth Nutrition Comparison
Compare
How are filo and spelt different?
- Filo is richer in selenium and vitamin B2, while spelt is higher in manganese, phosphorus, copper, fiber, magnesium, zinc, and vitamin B3.
- Spelt covers your daily need for manganese, 109% more than filo.
- Filo contains 60 times more sodium than spelt. Filo contains 483mg of sodium, while spelt contains 8mg.
- Spelt has a higher glycemic index (63) than filo (38).
Phyllo dough and Spelt, uncooked types were used in this article.
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 SeleniumSelenium | +99.1% |
| Contains more MagnesiumMagnesium | +806.7% |
| Contains more CalciumCalcium | +145.5% |
| Contains more PotassiumPotassium | +424.3% |
| Contains more IronIron | +38.3% |
| Contains more CopperCopper | +405.9% |
| Contains more ZincZinc | +569.4% |
| Contains more PhosphorusPhosphorus | +434.7% |
| Contains less SodiumSodium | -98.3% |
| Contains more ManganeseManganese | +526.7% |
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 | +48.6% |
| Contains more Vitamin B2Vitamin B2 | +201.8% |
| Contains more FolateFolate | +95.6% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +887.5% |
| Contains more Vitamin B3Vitamin B3 | +68% |
| Contains more Vitamin B5Vitamin B5 | +253.6% |
| Contains more Vitamin B6Vitamin B6 | +666.7% |
| Contains more Vitamin KVitamin K | +44% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.476mg | 2.983mg | 109% |
| Phosphorus | 75mg | 401mg | 47% |
| Copper | 0.101mg | 0.511mg | 46% |
| Fiber | 1.9g | 10.7g | 35% |
| Magnesium | 15mg | 136mg | 29% |
| Zinc | 0.49mg | 3.28mg | 25% |
| Starch | 53.92g | 22% | |
| Selenium | 23.3µg | 11.7µg | 21% |
| Sodium | 483mg | 8mg | 21% |
| Vitamin B2 | 0.341mg | 0.113mg | 18% |
| Vitamin B3 | 4.073mg | 6.843mg | 17% |
| Iron | 3.21mg | 4.44mg | 15% |
| Vitamin B1 | 0.541mg | 0.364mg | 15% |
| Protein | 7.1g | 14.57g | 15% |
| Vitamin B5 | 0.302mg | 1.068mg | 15% |
| Vitamin B6 | 0.03mg | 0.23mg | 15% |
| Folate | 88µg | 45µg | 11% |
| Potassium | 74mg | 388mg | 9% |
| Monounsaturated fat | 3.149g | 0.445g | 7% |
| Carbs | 52.6g | 70.19g | 6% |
| Saturated fat | 1.47g | 0.406g | 5% |
| Vitamin E | 0.08mg | 0.79mg | 5% |
| Fats | 6g | 2.43g | 5% |
| Polyunsaturated fat | 0.923g | 1.258g | 2% |
| Calories | 299kcal | 338kcal | 2% |
| Calcium | 11mg | 27mg | 2% |
| Vitamin K | 2.5µg | 3.6µg | 1% |
| Choline | 6.9mg | 1% | |
| Net carbs | 50.7g | 59.49g | N/A |
| Sugar | 0.18g | 6.82g | N/A |
| Tryptophan | 0.088mg | 0.132mg | 0% |
| Threonine | 0.194mg | 0.443mg | 0% |
| Isoleucine | 0.246mg | 0.552mg | 0% |
| Leucine | 0.49mg | 1.07mg | 0% |
| Lysine | 0.158mg | 0.409mg | 0% |
| Methionine | 0.126mg | 0.258mg | 0% |
| Phenylalanine | 0.359mg | 0.737mg | 0% |
| Valine | 0.286mg | 0.681mg | 0% |
| Histidine | 0.159mg | 0.36mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +146.9% |
| Contains more WaterWater | +195.8% |
| Contains more ProteinProtein | +105.2% |
| Contains more CarbsCarbs | +33.4% |
~equal in
Other
~1.79g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +607.6% |
| Contains less Sat. FatSaturated fat | -72.4% |
| Contains more Poly. FatPolyunsaturated fat | +36.3% |