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Filo vs. Sugar substitute — In-Depth Nutrition Comparison

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What are the differences between filo and sugar substitute?

  • Filo is higher in vitamin B1, iron, vitamin B2, manganese, copper, phosphorus, and fiber; however, sugar substitute is richer in calcium.
  • Sugar substitute's daily need coverage for calcium is 87% more.
  • Sugar substitute contains 36 times less vitamin B1 than filo. Filo contains 0.541mg of vitamin B1, while sugar substitute contains 0.015mg.

We used Phyllo dough and Sweeteners, sugar substitute, granulated, brown types in this article.

Infographic

Filo vs Sugar substitute 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
9
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 4.3% 264% 3.4% 6% 2.3% 1.1% 3.4% 75% 2.9% 0%
Contains more MagnesiumMagnesium +150%
Contains more PotassiumPotassium +89.7%
Contains more IronIron +1906.3%
Contains more CopperCopper +1342.9%
Contains more ZincZinc +1125%
Contains more PhosphorusPhosphorus +837.5%
Contains less SodiumSodium -15.6%
Contains more ManganeseManganese +2063.6%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +7890.9%

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
9
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 0% 0% 0% 0% 3.8% 3.5% 0% 4.8% 3.5% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +3506.7%
Contains more Vitamin B2Vitamin B2 +2173.3%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +277.5%
Contains more Vitamin B6Vitamin B6 +100%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
3
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
2% 85% 9% 4%
Protein: 2.06 g
Fats: 0 g
Carbs: 84.77 g
Water: 9.14 g
Other: 4.03 g
Contains more ProteinProtein +244.7%
Contains more FatsFats +∞%
Contains more WaterWater +256.7%
Contains more CarbsCarbs +61.2%
Contains more OtherOther +137.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Filo Sugar substitute DV% diff.
Calcium 11mg 879mg 87%
Vitamin B1 0.541mg 0.015mg 44%
Selenium 23.3µg 42%
Iron 3.21mg 0.16mg 38%
Vitamin B3 4.073mg 25%
Vitamin B2 0.341mg 0.015mg 25%
Folate 88µg 22%
Manganese 0.476mg 0.022mg 20%
Carbs 52.6g 84.77g 11%
Copper 0.101mg 0.007mg 10%
Phosphorus 75mg 8mg 10%
Protein 7.1g 2.06g 10%
Fats 6g 0g 9%
Monounsaturated fat 3.149g 8%
Saturated fat 1.47g 7%
Polyunsaturated fat 0.923g 6%
Fiber 1.9g 0.6g 5%
Zinc 0.49mg 0.04mg 4%
Sodium 483mg 572mg 4%
Vitamin B5 0.302mg 0.08mg 4%
Vitamin K 2.5µg 2%
Calories 299kcal 347kcal 2%
Magnesium 15mg 6mg 2%
Vitamin E 0.08mg 1%
Vitamin B6 0.03mg 0.015mg 1%
Starch 3.52g 1%
Choline 6.9mg 1%
Potassium 74mg 39mg 1%
Net carbs 50.7g 84.17g N/A
Sugar 0.18g 4.03g N/A
Tryptophan 0.088mg 0%
Threonine 0.194mg 0%
Isoleucine 0.246mg 0%
Leucine 0.49mg 0%
Lysine 0.158mg 0%
Methionine 0.126mg 0%
Phenylalanine 0.359mg 0%
Valine 0.286mg 0%
Histidine 0.159mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Sugar substitute
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
1%
Sugar substitute
Minerals Daily Need Coverage Score
47%
Filo
36%
Sugar substitute

Comparison summary

Which food is lower in Cholesterol?
Sugar substitute
Sugar substitute is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Sugar substitute
Sugar substitute is lower in Saturated fat (difference - 1.47g)
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 3.85g)
Which food contains less Sodium?
Filo
Filo contains less Sodium (difference - 89mg)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Filo
Filo is relatively richer in minerals
Which food is richer in vitamins?
Filo
Filo is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Sugar substitute - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170675/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.