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  6. Filo vs. Sweet potato

Filo vs. Sweet potato — In-Depth Nutrition Comparison

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A recap on differences between filo and sweet potato

  • Filo is higher in selenium, vitamin B1, iron, vitamin B3, vitamin B2, and folate, yet sweet potato is higher in vitamin A, vitamin B6, and vitamin B5.
  • Sweet potato covers your daily vitamin A needs 284% more than filo.
  • Filo contains 39 times more selenium than sweet potato. While filo contains 23.3µg of selenium, sweet potato contains only 0.6µg.
  • The amount of sodium in sweet potato is lower.
  • The glycemic index of filo is lower.

Food varieties used in this article are Phyllo dough and Sweet potato, raw, unprepared.

Infographic

Filo vs Sweet potato 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
5
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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more IronIron +426.2%
Contains more ZincZinc +63.3%
Contains more PhosphorusPhosphorus +59.6%
Contains more ManganeseManganese +84.5%
Contains more SeleniumSelenium +3783.3%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +172.7%
Contains more PotassiumPotassium +355.4%
Contains more CopperCopper +49.5%
Contains less SodiumSodium -88.6%

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin B1Vitamin B1 +593.6%
Contains more Vitamin B2Vitamin B2 +459%
Contains more Vitamin B3Vitamin B3 +631.2%
Contains more Vitamin KVitamin K +38.9%
Contains more FolateFolate +700%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +225%
Contains more Vitamin B5Vitamin B5 +164.9%
Contains more Vitamin B6Vitamin B6 +596.7%
Contains more CholineCholine +78.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Filo Sweet potato DV% diff.
Vitamin A 0µg 709µg 79%
Selenium 23.3µg 0.6µg 41%
Vitamin B1 0.541mg 0.078mg 39%
Iron 3.21mg 0.61mg 33%
Vitamin B3 4.073mg 0.557mg 22%
Vitamin B2 0.341mg 0.061mg 22%
Sodium 483mg 55mg 19%
Folate 88µg 11µg 19%
Vitamin B6 0.03mg 0.209mg 14%
Protein 7.1g 1.57g 11%
Calories 299kcal 86kcal 11%
Carbs 52.6g 20.12g 11%
Vitamin B5 0.302mg 0.8mg 10%
Manganese 0.476mg 0.258mg 9%
Fats 6g 0.05g 9%
Potassium 74mg 337mg 8%
Monounsaturated fat 3.149g 0.001g 8%
Saturated fat 1.47g 0.018g 7%
Polyunsaturated fat 0.923g 0.014g 6%
Copper 0.101mg 0.151mg 6%
Starch 12.65g 5%
Fiber 1.9g 3g 4%
Phosphorus 75mg 47mg 4%
Vitamin C 0mg 2.4mg 3%
Zinc 0.49mg 0.3mg 2%
Calcium 11mg 30mg 2%
Magnesium 15mg 25mg 2%
Vitamin K 2.5µg 1.8µg 1%
Choline 6.9mg 12.3mg 1%
Vitamin E 0.08mg 0.26mg 1%
Fructose 0.7g 1%
Net carbs 50.7g 17.12g N/A
Sugar 0.18g 4.18g N/A
Tryptophan 0.088mg 0.031mg 0%
Threonine 0.194mg 0.083mg 0%
Isoleucine 0.246mg 0.055mg 0%
Leucine 0.49mg 0.092mg 0%
Lysine 0.158mg 0.066mg 0%
Methionine 0.126mg 0.029mg 0%
Phenylalanine 0.359mg 0.089mg 0%
Valine 0.286mg 0.086mg 0%
Histidine 0.159mg 0.031mg 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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +352.2%
Contains more FatsFats +11900%
Contains more CarbsCarbs +161.4%
Contains more OtherOther +73.5%
Contains more WaterWater +137.1%

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +314800%
Contains more Poly. FatPolyunsaturated fat +6492.9%
Contains less Sat. FatSaturated fat -98.8%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.