Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Filo vs. Spread — In-Depth Nutrition Comparison

Compare

Differences between filo and spread

  • Filo has more vitamin B1, iron, selenium, folate, manganese, vitamin B2, and vitamin B3, while spread has more vitamin B12.
  • Spread's daily need coverage for vitamin B12 is 47% higher.
  • Spread contains 44 times less folate than filo. Filo contains 88µg of folate, while spread contains 2µg.
  • The amount of sodium in filo is lower.
  • Spread has a lower glycemic index. The glycemic index of spread is 0, while the glycemic index of filo is 38.

The food types used in this comparison are Phyllo dough and Sandwich spread, pork, beef.

Infographic

Filo vs Spread 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
6
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%
Spread
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more MagnesiumMagnesium +87.5%
Contains more IronIron +306.3%
Contains more PhosphorusPhosphorus +27.1%
Contains less SodiumSodium -52.3%
Contains more ManganeseManganese +1730.8%
Contains more SeleniumSelenium +140.2%
Contains more PotassiumPotassium +48.6%
Contains more CopperCopper +28.7%
Contains more ZincZinc +108.2%
~equal in Calcium ~12mg

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
5
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%
Spread
7
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin B1Vitamin B1 +214.5%
Contains more Vitamin B2Vitamin B2 +154.5%
Contains more Vitamin B3Vitamin B3 +135.4%
Contains more Vitamin KVitamin K +56.3%
Contains more FolateFolate +4300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2075%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +42.4%
Contains more Vitamin B6Vitamin B6 +300%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +802.9%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
1
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Spread
4
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more CarbsCarbs +340.5%
Contains more FatsFats +189%
Contains more WaterWater +84.9%
Contains more OtherOther +63.5%
~equal in Protein ~7.66g

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
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains less Sat. FatSaturated fat -75.4%
Contains more Mono. FatMonounsaturated fat +140.8%
Contains more Poly. FatPolyunsaturated fat +177.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Filo Spread DV% diff.
Vitamin B12 0µg 1.12µg 47%
Vitamin B1 0.541mg 0.172mg 31%
Iron 3.21mg 0.79mg 30%
Selenium 23.3µg 9.7µg 25%
Sodium 483mg 1013mg 23%
Folate 88µg 2µg 22%
Manganese 0.476mg 0.026mg 20%
Saturated fat 1.47g 5.977g 20%
Fats 6g 17.34g 17%
Vitamin B2 0.341mg 0.134mg 16%
Vitamin B3 4.073mg 1.73mg 15%
Carbs 52.6g 11.94g 14%
Cholesterol 0mg 38mg 13%
Polyunsaturated fat 0.923g 2.565g 11%
Vitamin E 0.08mg 1.74mg 11%
Monounsaturated fat 3.149g 7.584g 11%
Choline 6.9mg 62.3mg 10%
Vitamin B6 0.03mg 0.12mg 7%
Fiber 1.9g 0.2g 7%
Zinc 0.49mg 1.02mg 5%
Vitamin B5 0.302mg 0.43mg 3%
Calories 299kcal 235kcal 3%
Vitamin D 0IU 22IU 3%
Vitamin A 0µg 26µg 3%
Copper 0.101mg 0.13mg 3%
Vitamin D 0µg 0.6µg 3%
Magnesium 15mg 8mg 2%
Phosphorus 75mg 59mg 2%
Protein 7.1g 7.66g 1%
Potassium 74mg 110mg 1%
Vitamin K 2.5µg 1.6µg 1%
Net carbs 50.7g 11.74g N/A
Calcium 11mg 12mg 0%
Sugar 0.18g 0g N/A
Tryptophan 0.088mg 0.082mg 0%
Threonine 0.194mg 0.334mg 0%
Isoleucine 0.246mg 0.334mg 0%
Leucine 0.49mg 0.6mg 0%
Lysine 0.158mg 0.663mg 0%
Methionine 0.126mg 0.196mg 0%
Phenylalanine 0.359mg 0.301mg 0%
Valine 0.286mg 0.356mg 0%
Histidine 0.159mg 0.279mg 0%

Which food is preferable for your diet?

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

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
30%
Spread
Minerals Daily Need Coverage Score
47%
Filo
33%
Spread

Comparison summary

Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 0.18g)
Which food is lower in glycemic index?
Spread
Spread is lower in glycemic index (difference - 38)
Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Filo
Filo contains less Sodium (difference - 530mg)
Which food is lower in Saturated fat?
Filo
Filo is lower in Saturated fat (difference - 4.507g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.