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Filo vs. Sweet roll — In-Depth Nutrition Comparison

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The main differences between Filo and Sweet roll

  • Filo is richer in Iron, Vitamin B1, Selenium, Vitamin B3, and Manganese, yet Sweet roll is richer in Vitamin E , and Vitamin A RAE.
  • Daily need coverage for Cholesterol from Sweet roll is 22% higher.
  • Filo contains 2 times more Iron than Sweet roll. Filo contains 3.21mg of Iron, while Sweet roll contains 1.6mg.
  • Sweet roll contains less Sodium.

Food types used in this article are Phyllo dough and Sweet rolls, cinnamon, commercially prepared with raisins.

Infographic

Filo vs Sweet roll 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.
Contains more Iron +100.6%
Contains more Copper +14.8%
Contains more Manganese +58.7%
Contains more Selenium +37.1%
Contains more Calcium +554.5%
Contains more Magnesium +13.3%
Contains more Potassium +50%
Contains less Sodium -37.1%
Contains more Zinc +20.4%
Equal in Phosphorus - 76
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 60% 13% 33% 10% 40% 17% 30% 40% 93%
Contains more Iron +100.6%
Contains more Copper +14.8%
Contains more Manganese +58.7%
Contains more Selenium +37.1%
Contains more Calcium +554.5%
Contains more Magnesium +13.3%
Contains more Potassium +50%
Contains less Sodium -37.1%
Contains more Zinc +20.4%
Equal in Phosphorus - 76

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
4
:
Contains more Vitamin B1 +67%
Contains more Vitamin B2 +28.7%
Contains more Vitamin B3 +70.8%
Contains more Folate +22.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +2387.5%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +34.4%
Contains more Vitamin B6 +256.7%
Contains more Vitamin B12 +∞%
Contains more Choline +498.6%
Contains more Vitamin K +76%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 2% 0% 0% 136% 79% 77% 19% 7% 66% 0% 4% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 13% 40% 0% 7% 81% 62% 45% 25% 25% 54% 18% 23% 11%
Contains more Vitamin B1 +67%
Contains more Vitamin B2 +28.7%
Contains more Vitamin B3 +70.8%
Contains more Folate +22.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +2387.5%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +34.4%
Contains more Vitamin B6 +256.7%
Contains more Vitamin B12 +∞%
Contains more Choline +498.6%
Contains more Vitamin K +76%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +14.5%
Contains more Water +31.5%
Contains more Fats +173.3%
Equal in Carbs - 50.9
Equal in Other - 1.7
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Contains more Protein +14.5%
Contains more Water +31.5%
Contains more Fats +173.3%
Equal in Carbs - 50.9
Equal in Other - 1.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -52.3%
Contains more Monounsaturated Fat +52.3%
Contains more Polyunsaturated fat +709.6%
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
20% 31% 49%
Saturated Fat: 3.079 g
Monounsaturated Fat: 4.797 g
Polyunsaturated fat: 7.473 g
Contains less Saturated Fat -52.3%
Contains more Monounsaturated Fat +52.3%
Contains more Polyunsaturated fat +709.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Filo Sweet roll
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Filo Sweet roll Opinion
Net carbs 50.7g 48.5g Filo
Protein 7.1g 6.2g Filo
Fats 6g 16.4g Sweet roll
Carbs 52.6g 50.9g Filo
Calories 299kcal 372kcal Sweet roll
Sugar 0.18g 31.73g Filo
Fiber 1.9g 2.4g Sweet roll
Calcium 11mg 72mg Sweet roll
Iron 3.21mg 1.6mg Filo
Magnesium 15mg 17mg Sweet roll
Phosphorus 75mg 76mg Sweet roll
Potassium 74mg 111mg Sweet roll
Sodium 483mg 304mg Sweet roll
Zinc 0.49mg 0.59mg Sweet roll
Copper 0.101mg 0.088mg Filo
Manganese 0.476mg 0.3mg Filo
Selenium 23.3µg 17µg Filo
Vitamin A 0IU 214IU Sweet roll
Vitamin A RAE 0µg 62µg Sweet roll
Vitamin E 0.08mg 1.99mg Sweet roll
Vitamin C 0mg 2mg Sweet roll
Vitamin B1 0.541mg 0.324mg Filo
Vitamin B2 0.341mg 0.265mg Filo
Vitamin B3 4.073mg 2.384mg Filo
Vitamin B5 0.302mg 0.406mg Sweet roll
Vitamin B6 0.03mg 0.107mg Sweet roll
Folate 88µg 72µg Filo
Vitamin B12 0µg 0.14µg Sweet roll
Choline 6.9mg 41.3mg Sweet roll
Vitamin K 2.5µg 4.4µg Sweet roll
Tryptophan 0.088mg 0.074mg Filo
Threonine 0.194mg 0.211mg Sweet roll
Isoleucine 0.246mg 0.259mg Sweet roll
Leucine 0.49mg 0.458mg Filo
Lysine 0.158mg 0.243mg Sweet roll
Methionine 0.126mg 0.117mg Filo
Phenylalanine 0.359mg 0.3mg Filo
Valine 0.286mg 0.291mg Sweet roll
Histidine 0.159mg 0.145mg Filo
Cholesterol 0mg 66mg Filo
Saturated Fat 1.47g 3.079g Filo
Omega-3 - DHA 0g 0.004g Sweet roll
Monounsaturated Fat 3.149g 4.797g Sweet roll
Polyunsaturated fat 0.923g 7.473g Sweet roll

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Sweet roll
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Filo
31%
Sweet roll
Minerals Daily Need Coverage Score
47%
Filo
35%
Sweet roll

Comparison summary

Which food contains less Sodium?
Sweet roll
Sweet roll contains less Sodium (difference - 179mg)
Which food is richer in vitamins?
Sweet roll
Sweet roll is relatively richer in vitamins
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 31.55g)
Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 66mg)
Which food is lower in Saturated Fat?
Filo
Filo is lower in Saturated Fat (difference - 1.609g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 2)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.

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 roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.