Filo vs. Walnut — In-Depth Nutrition Comparison
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Summary of differences between filo and walnut
- Filo has more selenium; however, walnut is higher in copper, manganese, vitamin B6, phosphorus, magnesium, zinc, and fiber.
- Walnut covers your daily need for copper, 165% more than filo.
- Filo has 242 times more sodium than walnut. While filo has 483mg of sodium, walnut has only 2mg.
- The glycemic index of filo is higher.
These are the specific foods used in this comparison Phyllo dough and Nuts, walnuts, english.
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 SeleniumSelenium | +375.5% |
| Contains more MagnesiumMagnesium | +953.3% |
| Contains more CalciumCalcium | +790.9% |
| Contains more PotassiumPotassium | +495.9% |
| Contains more CopperCopper | +1470.3% |
| Contains more ZincZinc | +530.6% |
| Contains more PhosphorusPhosphorus | +361.3% |
| Contains less SodiumSodium | -99.6% |
| Contains more ManganeseManganese | +617.2% |
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 | +58.7% |
| Contains more Vitamin B2Vitamin B2 | +127.3% |
| Contains more Vitamin B3Vitamin B3 | +262% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +775% |
| Contains more Vitamin B5Vitamin B5 | +88.7% |
| Contains more Vitamin B6Vitamin B6 | +1690% |
| Contains more FolateFolate | +11.4% |
| Contains more CholineCholine | +468.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +283.7% |
| Contains more WaterWater | +701% |
| Contains more ProteinProtein | +114.5% |
| Contains more FatsFats | +986.8% |
~equal in
Other
~1.78g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -76% |
| Contains more Mono. FatMonounsaturated fat | +183.7% |
| Contains more Poly. FatPolyunsaturated fat | +5010.9% |
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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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Polyunsaturated fat | 0.923g | 47.174g | 308% |
| Copper | 0.101mg | 1.586mg | 165% |
| Manganese | 0.476mg | 3.414mg | 128% |
| Fats | 6g | 65.21g | 91% |
| Phosphorus | 75mg | 346mg | 39% |
| Vitamin B6 | 0.03mg | 0.537mg | 39% |
| Magnesium | 15mg | 158mg | 34% |
| Selenium | 23.3µg | 4.9µg | 33% |
| Zinc | 0.49mg | 3.09mg | 24% |
| Saturated fat | 1.47g | 6.126g | 21% |
| Sodium | 483mg | 2mg | 21% |
| Fiber | 1.9g | 6.7g | 19% |
| Calories | 299kcal | 654kcal | 18% |
| Vitamin B3 | 4.073mg | 1.125mg | 18% |
| Vitamin B1 | 0.541mg | 0.341mg | 17% |
| Protein | 7.1g | 15.23g | 16% |
| Vitamin B2 | 0.341mg | 0.15mg | 15% |
| Monounsaturated fat | 3.149g | 8.933g | 14% |
| Carbs | 52.6g | 13.71g | 13% |
| Potassium | 74mg | 441mg | 11% |
| Calcium | 11mg | 98mg | 9% |
| Choline | 6.9mg | 39.2mg | 6% |
| Vitamin B5 | 0.302mg | 0.57mg | 5% |
| Vitamin E | 0.08mg | 0.7mg | 4% |
| Iron | 3.21mg | 2.91mg | 4% |
| Folate | 88µg | 98µg | 3% |
| Vitamin C | 0mg | 1.3mg | 1% |
| Net carbs | 50.7g | 7.01g | N/A |
| Sugar | 0.18g | 2.61g | N/A |
| Starch | 0.06g | 0% | |
| Vitamin A | 0µg | 1µg | 0% |
| Vitamin K | 2.5µg | 2.7µg | 0% |
| Tryptophan | 0.088mg | 0.17mg | 0% |
| Threonine | 0.194mg | 0.596mg | 0% |
| Isoleucine | 0.246mg | 0.625mg | 0% |
| Leucine | 0.49mg | 1.17mg | 0% |
| Lysine | 0.158mg | 0.424mg | 0% |
| Methionine | 0.126mg | 0.236mg | 0% |
| Phenylalanine | 0.359mg | 0.711mg | 0% |
| Valine | 0.286mg | 0.753mg | 0% |
| Histidine | 0.159mg | 0.391mg | 0% |
| Fructose | 0.09g | 0% |
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%
32%
Minerals Daily Need Coverage Score
47%
152%
Comparison summary
Which food contains less Sodium?
Walnut contains less Sodium (difference - 481mg)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Filo is lower in Sugar (difference - 2.43g)
Which food is lower in Saturated fat?
Filo is lower in Saturated fat (difference - 4.656g)
Which food is cheaper?
Filo is cheaper (difference - $5)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)