Filo vs. Spread — In-Depth Nutrition Comparison
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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.
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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 | +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% |
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 | +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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
30%
Minerals Daily Need Coverage Score
47%
33%
Comparison summary
Which food is lower in Sugar?
Spread is lower in Sugar (difference - 0.18g)
Which food is lower in glycemic index?
Spread is lower in glycemic index (difference - 38)
Which food is lower in Cholesterol?
Filo is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Filo contains less Sodium (difference - 530mg)
Which food is lower in Saturated fat?
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?
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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.