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  6. Filo vs. Summer squash

Filo vs. Summer squash — In-Depth Nutrition Comparison

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How are filo and summer squash different?

  • Filo is higher in selenium, vitamin B1, iron, vitamin B3, vitamin B2, folate, and manganese; however, summer squash is richer in vitamin C and vitamin B6.
  • Daily need coverage for selenium for filo is 42% higher.
  • Filo contains 242 times more sodium than summer squash. While filo contains 483mg of sodium, summer squash contains only 2mg.
  • Summer squash has a lower glycemic index (13) than filo (38).

Phyllo dough and Squash, summer, all varieties, raw are the varieties used in this article.

Infographic

Filo vs Summer squash 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more IronIron +817.1%
Contains more CopperCopper +98%
Contains more ZincZinc +69%
Contains more PhosphorusPhosphorus +97.4%
Contains more ManganeseManganese +172%
Contains more SeleniumSelenium +11550%
Contains more MagnesiumMagnesium +13.3%
Contains more CalciumCalcium +36.4%
Contains more PotassiumPotassium +254.1%
Contains less SodiumSodium -99.6%

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
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%
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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin B1Vitamin B1 +1027.1%
Contains more Vitamin B2Vitamin B2 +140.1%
Contains more Vitamin B3Vitamin B3 +736.3%
Contains more Vitamin B5Vitamin B5 +94.8%
Contains more FolateFolate +203.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B6Vitamin B6 +626.7%
Contains more Vitamin KVitamin K +20%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~6.7mg

All nutrients comparison - raw data values

Nutrient Filo Summer squash DV% diff.
Selenium 23.3µg 0.2µg 42%
Vitamin B1 0.541mg 0.048mg 41%
Iron 3.21mg 0.35mg 36%
Vitamin B3 4.073mg 0.487mg 22%
Sodium 483mg 2mg 21%
Vitamin C 0mg 17mg 19%
Carbs 52.6g 3.35g 16%
Folate 88µg 29µg 15%
Vitamin B2 0.341mg 0.142mg 15%
Vitamin B6 0.03mg 0.218mg 14%
Calories 299kcal 16kcal 14%
Manganese 0.476mg 0.175mg 13%
Protein 7.1g 1.21g 12%
Fats 6g 0.18g 9%
Monounsaturated fat 3.149g 0.016g 8%
Polyunsaturated fat 0.923g 0.089g 6%
Saturated fat 1.47g 0.044g 6%
Copper 0.101mg 0.051mg 6%
Potassium 74mg 262mg 6%
Phosphorus 75mg 38mg 5%
Vitamin B5 0.302mg 0.155mg 3%
Fiber 1.9g 1.1g 3%
Zinc 0.49mg 0.29mg 2%
Fructose 0.95g 1%
Vitamin A 0µg 10µg 1%
Net carbs 50.7g 2.25g N/A
Magnesium 15mg 17mg 0%
Calcium 11mg 15mg 0%
Sugar 0.18g 2.2g N/A
Vitamin E 0.08mg 0.12mg 0%
Vitamin K 2.5µg 3µg 0%
Choline 6.9mg 6.7mg 0%
Tryptophan 0.088mg 0.011mg 0%
Threonine 0.194mg 0.028mg 0%
Isoleucine 0.246mg 0.042mg 0%
Leucine 0.49mg 0.069mg 0%
Lysine 0.158mg 0.065mg 0%
Methionine 0.126mg 0.017mg 0%
Phenylalanine 0.359mg 0.041mg 0%
Valine 0.286mg 0.053mg 0%
Histidine 0.159mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
Filo
4
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +486.8%
Contains more FatsFats +3233.3%
Contains more CarbsCarbs +1470.1%
Contains more OtherOther +174.2%
Contains more WaterWater +190.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
Filo
2
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +19581.3%
Contains more Poly. FatPolyunsaturated fat +937.1%
Contains less Sat. FatSaturated fat -97%

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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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.