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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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% |