Filo vs. Vegetable — In-Depth Nutrition Comparison
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Important differences between filo and vegetable
- Filo has more selenium, vitamin B1, iron, vitamin B3, folate, and vitamin B2; however, vegetable has more vitamin A, vitamin K, and fiber.
- Vegetable's daily need coverage for vitamin A is 86% more.
- Filo has 78 times more selenium than vegetable. Filo has 23.3µg of selenium, while vegetable has 0.3µg.
- Vegetable is lower in sodium.
- Vegetable has a higher glycemic index than filo.
The food varieties used in the comparison are Phyllo dough and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.
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 | +291.5% |
| Contains more CopperCopper | +21.7% |
| Contains more PhosphorusPhosphorus | +47.1% |
| Contains more ManganeseManganese | +25.6% |
| Contains more SeleniumSelenium | +7666.7% |
| Contains more MagnesiumMagnesium | +46.7% |
| Contains more CalciumCalcium | +127.3% |
| Contains more PotassiumPotassium | +128.4% |
| Contains less SodiumSodium | -92.8% |
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 B1Vitamin B1 | +662% |
| Contains more Vitamin B2Vitamin B2 | +184.2% |
| Contains more Vitamin B3Vitamin B3 | +378.6% |
| Contains more Vitamin B5Vitamin B5 | +100% |
| Contains more FolateFolate | +363.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +375% |
| Contains more Vitamin B6Vitamin B6 | +146.7% |
| Contains more Vitamin KVitamin K | +840% |
| Contains more CholineCholine | +249.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 23.3µg | 0.3µg | 42% |
| Vitamin B1 | 0.541mg | 0.071mg | 39% |
| Iron | 3.21mg | 0.82mg | 30% |
| Vitamin A | 0µg | 214µg | 24% |
| Vitamin B3 | 4.073mg | 0.851mg | 20% |
| Sodium | 483mg | 35mg | 19% |
| Vitamin K | 2.5µg | 23.5µg | 18% |
| Folate | 88µg | 19µg | 17% |
| Vitamin B2 | 0.341mg | 0.12mg | 17% |
| Carbs | 52.6g | 13.09g | 13% |
| Calories | 299kcal | 65kcal | 12% |
| Fiber | 1.9g | 4.4g | 10% |
| Fats | 6g | 0.15g | 9% |
| Protein | 7.1g | 2.86g | 8% |
| Monounsaturated fat | 3.149g | 0.01g | 8% |
| Saturated fat | 1.47g | 0.031g | 7% |
| Polyunsaturated fat | 0.923g | 0.072g | 6% |
| Vitamin C | 0mg | 3.2mg | 4% |
| Manganese | 0.476mg | 0.379mg | 4% |
| Vitamin B6 | 0.03mg | 0.074mg | 3% |
| Choline | 6.9mg | 24.1mg | 3% |
| Potassium | 74mg | 169mg | 3% |
| Phosphorus | 75mg | 51mg | 3% |
| Vitamin B5 | 0.302mg | 0.151mg | 3% |
| Copper | 0.101mg | 0.083mg | 2% |
| Magnesium | 15mg | 22mg | 2% |
| Vitamin E | 0.08mg | 0.38mg | 2% |
| Calcium | 11mg | 25mg | 1% |
| Net carbs | 50.7g | 8.69g | N/A |
| Sugar | 0.18g | 3.12g | N/A |
| Zinc | 0.49mg | 0.49mg | 0% |
| Tryptophan | 0.088mg | 0.029mg | 0% |
| Threonine | 0.194mg | 0.115mg | 0% |
| Isoleucine | 0.246mg | 0.139mg | 0% |
| Leucine | 0.49mg | 0.19mg | 0% |
| Lysine | 0.158mg | 0.17mg | 0% |
| Methionine | 0.126mg | 0.034mg | 0% |
| Phenylalanine | 0.359mg | 0.12mg | 0% |
| Valine | 0.286mg | 0.149mg | 0% |
| Histidine | 0.159mg | 0.073mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +148.3% |
| Contains more FatsFats | +3900% |
| Contains more CarbsCarbs | +301.8% |
| Contains more OtherOther | +153.7% |
| Contains more WaterWater | +155.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +31390% |
| Contains more Poly. FatPolyunsaturated fat | +1181.9% |
| Contains less Sat. FatSaturated fat | -97.9% |
