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.
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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 | +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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.1 g
Fats:
6 g
Carbs:
52.6 g
Water:
32.6 g
Other:
1.7 g
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
Saturated fat:
Sat. Fat
1.47 g
Monounsaturated fat:
Mono. Fat
3.149 g
Polyunsaturated fat:
Poly. Fat
0.923 g
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
97%
Minerals Daily Need Coverage Score
47%
71%
Comparison summary
Which food is richer in minerals?
Veggie burger is relatively richer in minerals
Which food is lower in Saturated fat?
Veggie burger is lower in Saturated fat (difference - 0.03g)
Which food is richer in vitamins?
Veggie burger is relatively richer in vitamins
Which food is lower in Cholesterol?
Filo is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Filo is lower in Sugar (difference - 0.89g)
Which food contains less Sodium?
Filo contains less Sodium (difference - 86mg)
Which food is lower in glycemic index?
Filo is lower in glycemic index (difference - 21)
Which food is cheaper?
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The foods are relatively equal in price ($)