Filo vs. Steak — In-Depth Nutrition Comparison
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A recap on differences between filo and steak
- Filo is higher in vitamin B1 and folate, yet steak is higher in vitamin B12, zinc, vitamin B6, selenium, and phosphorus.
- Steak covers your daily vitamin B12 needs 92% more than filo.
- Filo contains 15 times more folate than steak. While filo contains 88µg of folate, steak contains only 6µg.
- The amount of sodium in steak is lower.
- The glycemic index of steak is lower.
Food varieties used in this article are Phyllo dough and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.
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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 IronIron | +33.8% |
| Contains more CopperCopper | +18.8% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +53.3% |
| Contains more PotassiumPotassium | +277% |
| Contains more ZincZinc | +1193.9% |
| Contains more PhosphorusPhosphorus | +117.3% |
| Contains less SodiumSodium | -88% |
| Contains more SeleniumSelenium | +36.5% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +631.1% |
| Contains more Vitamin B2Vitamin B2 | +13.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +56.3% |
| Contains more FolateFolate | +1366.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +26.4% |
| Contains more Vitamin B6Vitamin B6 | +1566.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 2.2µg | 92% |
| Zinc | 0.49mg | 6.34mg | 53% |
| Vitamin B1 | 0.541mg | 0.074mg | 39% |
| Vitamin B6 | 0.03mg | 0.5mg | 36% |
| Protein | 7.1g | 24.85g | 36% |
| Saturated fat | 1.47g | 8.443g | 32% |
| Cholesterol | 0mg | 78mg | 26% |
| Folate | 88µg | 6µg | 21% |
| Manganese | 0.476mg | 21% | |
| Fats | 6g | 19.02g | 20% |
| Sodium | 483mg | 58mg | 18% |
| Carbs | 52.6g | 0g | 18% |
| Selenium | 23.3µg | 31.8µg | 15% |
| Monounsaturated fat | 3.149g | 9.171g | 15% |
| Phosphorus | 75mg | 163mg | 13% |
| Iron | 3.21mg | 2.4mg | 10% |
| Fiber | 1.9g | 0g | 8% |
| Vitamin B3 | 4.073mg | 5.149mg | 7% |
| Vitamin B5 | 0.302mg | 6% | |
| Potassium | 74mg | 279mg | 6% |
| Vitamin B2 | 0.341mg | 0.301mg | 3% |
| Copper | 0.101mg | 0.085mg | 2% |
| Magnesium | 15mg | 23mg | 2% |
| Vitamin K | 2.5µg | 1.6µg | 1% |
| Choline | 6.9mg | 1% | |
| Calories | 299kcal | 271kcal | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Vitamin E | 0.08mg | 1% | |
| Vitamin A | 0µg | 7µg | 1% |
| Vitamin D | 0IU | 6IU | 1% |
| Net carbs | 50.7g | 0g | N/A |
| Calcium | 11mg | 12mg | 0% |
| Sugar | 0.18g | 0g | N/A |
| Polyunsaturated fat | 0.923g | 0.896g | 0% |
| Tryptophan | 0.088mg | 0.278mg | 0% |
| Threonine | 0.194mg | 1.171mg | 0% |
| Isoleucine | 0.246mg | 1.157mg | 0% |
| Leucine | 0.49mg | 2.142mg | 0% |
| Lysine | 0.158mg | 2.38mg | 0% |
| Methionine | 0.126mg | 0.672mg | 0% |
| Phenylalanine | 0.359mg | 0.997mg | 0% |
| Valine | 0.286mg | 1.242mg | 0% |
| Histidine | 0.159mg | 0.931mg | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.001g | N/A |
| Omega-3 - DPA | 0g | 0.013g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +214.8% |
| Contains more ProteinProtein | +250% |
| Contains more FatsFats | +217% |
| Contains more WaterWater | +70.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -82.6% |
| Contains more Mono. FatMonounsaturated fat | +191.2% |
~equal in
Polyunsaturated fat
~0.896g
