Filo vs. Tempeh — In-Depth Nutrition Comparison
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Important differences between filo and tempeh
- Filo has more selenium, vitamin B1, and folate; however, tempeh has more copper, manganese, phosphorus, magnesium, vitamin B6, and calcium.
- Tempeh's daily need coverage for copper is 51% more.
- Tempeh is lower in sodium.
- Filo has a higher glycemic index than tempeh.
The food varieties used in the comparison are Phyllo dough and Tempeh.
Infographic
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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 | +18.9% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +440% |
| Contains more CalciumCalcium | +909.1% |
| Contains more PotassiumPotassium | +456.8% |
| Contains more CopperCopper | +454.5% |
| Contains more ZincZinc | +132.7% |
| Contains more PhosphorusPhosphorus | +254.7% |
| Contains less SodiumSodium | -98.1% |
| Contains more ManganeseManganese | +173.1% |
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 | +593.6% |
| Contains more Vitamin B3Vitamin B3 | +54.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +266.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B6Vitamin B6 | +616.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.101mg | 0.56mg | 51% |
| Selenium | 23.3µg | 0µg | 42% |
| Vitamin B1 | 0.541mg | 0.078mg | 39% |
| Manganese | 0.476mg | 1.3mg | 36% |
| Phosphorus | 75mg | 266mg | 27% |
| Protein | 7.1g | 20.29g | 26% |
| Polyunsaturated fat | 0.923g | 4.3g | 23% |
| Sodium | 483mg | 9mg | 21% |
| Magnesium | 15mg | 81mg | 16% |
| Folate | 88µg | 24µg | 16% |
| Carbs | 52.6g | 7.64g | 15% |
| Vitamin B6 | 0.03mg | 0.215mg | 14% |
| Potassium | 74mg | 412mg | 10% |
| Calcium | 11mg | 111mg | 10% |
| Vitamin B3 | 4.073mg | 2.64mg | 9% |
| Fiber | 1.9g | 8% | |
| Fats | 6g | 10.8g | 7% |
| Iron | 3.21mg | 2.7mg | 6% |
| Zinc | 0.49mg | 1.14mg | 6% |
| Calories | 299kcal | 192kcal | 5% |
| Saturated fat | 1.47g | 2.539g | 5% |
| Vitamin B12 | 0µg | 0.08µg | 3% |
| Vitamin K | 2.5µg | 2% | |
| Choline | 6.9mg | 1% | |
| Vitamin B2 | 0.341mg | 0.358mg | 1% |
| Vitamin E | 0.08mg | 1% | |
| Net carbs | 50.7g | 7.64g | N/A |
| Sugar | 0.18g | N/A | |
| Vitamin B5 | 0.302mg | 0.278mg | 0% |
| Monounsaturated fat | 3.149g | 3.205g | 0% |
| Tryptophan | 0.088mg | 0.194mg | 0% |
| Threonine | 0.194mg | 0.796mg | 0% |
| Isoleucine | 0.246mg | 0.88mg | 0% |
| Leucine | 0.49mg | 1.43mg | 0% |
| Lysine | 0.158mg | 0.908mg | 0% |
| Methionine | 0.126mg | 0.175mg | 0% |
| Phenylalanine | 0.359mg | 0.893mg | 0% |
| Valine | 0.286mg | 0.92mg | 0% |
| Histidine | 0.159mg | 0.466mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +588.5% |
| Contains more ProteinProtein | +185.8% |
| Contains more FatsFats | +80% |
| Contains more WaterWater | +83% |
~equal in
Other
~1.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -42.1% |
| Contains more Poly. FatPolyunsaturated fat | +365.9% |
~equal in
Monounsaturated fat
~3.205g
