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Filo vs. Veggie burger — In-Depth Nutrition Comparison

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A recap on differences between filo and veggie burgers

  • Filo is higher in iron, yet veggie burgers are higher in vitamin B1, vitamin B12, vitamin B6, manganese, phosphorus, calcium, fiber, copper, and magnesium.
  • Veggie burgers cover your daily vitamin B1 needs 176% more than filo.
  • The glycemic index of filo is lower.

Food varieties used in this article are Phyllo dough and Veggie burgers or soyburgers, unprepared.

Infographic

Filo vs Veggie burger 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
2
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 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
Contains more IronIron +33.2%
Contains less SodiumSodium -15.1%
Contains more MagnesiumMagnesium +273.3%
Contains more CalciumCalcium +1136.4%
Contains more PotassiumPotassium +350%
Contains more CopperCopper +98%
Contains more ZincZinc +157.1%
Contains more PhosphorusPhosphorus +174.7%
Contains more ManganeseManganese +99.8%
~equal in Selenium ~22.6µg

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
1
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 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
Contains more Vitamin B2Vitamin B2 +39.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +187.5%
Contains more Vitamin B1Vitamin B1 +390%
Contains more Vitamin B6Vitamin B6 +910%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +68%
Contains more FolateFolate +40.9%
Contains more CholineCholine +181.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~3.753mg
~equal in Vitamin B5 ~0.289mg

All nutrients comparison - raw data values

Nutrient Filo Veggie burger DV% diff.
Vitamin B1 0.541mg 2.651mg 176%
Vitamin B12 0µg 2.01µg 84%
Manganese 0.476mg 0.951mg 21%
Vitamin B6 0.03mg 0.303mg 21%
Phosphorus 75mg 206mg 19%
Protein 7.1g 15.7g 17%
Carbs 52.6g 14.27g 13%
Calcium 11mg 136mg 13%
Fiber 1.9g 4.9g 12%
Copper 0.101mg 0.2mg 11%
Magnesium 15mg 56mg 10%
Iron 3.21mg 2.41mg 10%
Folate 88µg 124µg 9%
Potassium 74mg 333mg 8%
Polyunsaturated fat 0.923g 2.023g 7%
Vitamin B2 0.341mg 0.244mg 7%
Zinc 0.49mg 1.26mg 7%
Calories 299kcal 177kcal 6%
Vitamin C 0mg 4.5mg 5%
Sodium 483mg 569mg 4%
Monounsaturated fat 3.149g 1.778g 3%
Starch 5.78g 2%
Vitamin B3 4.073mg 3.753mg 2%
Cholesterol 0mg 5mg 2%
Choline 6.9mg 19.4mg 2%
Selenium 23.3µg 22.6µg 1%
Vitamin K 2.5µg 4.2µg 1%
Vitamin E 0.08mg 0.23mg 1%
Fats 6g 6.3g 0%
Net carbs 50.7g 9.37g N/A
Sugar 0.18g 1.07g N/A
Vitamin A 0µg 1µg 0%
Vitamin B5 0.302mg 0.289mg 0%
Saturated fat 1.47g 1.44g 0%
Tryptophan 0.088mg 0.162mg 0%
Threonine 0.194mg 0.605mg 0%
Isoleucine 0.246mg 0.78mg 0%
Leucine 0.49mg 1.399mg 0%
Lysine 0.158mg 1.004mg 0%
Methionine 0.126mg 0.291mg 0%
Phenylalanine 0.359mg 0.885mg 0%
Valine 0.286mg 0.89mg 0%
Histidine 0.159mg 0.465mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 0.081g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
Filo
1
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
16% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 g
Contains more CarbsCarbs +268.6%
Contains more ProteinProtein +121.1%
Contains more WaterWater +87.8%
Contains more OtherOther +48.2%
~equal in Fats ~6.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
Filo
1
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
Contains more Mono. FatMonounsaturated fat +77.1%
Contains more Poly. FatPolyunsaturated fat +119.2%
~equal in Saturated fat ~1.44g

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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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.