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  6. Filo vs. Watercress

Filo vs. Watercress — In-Depth Nutrition Comparison

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How are filo and watercress different?

  • Filo is higher in selenium, iron, vitamin B1, vitamin B3, folate, and vitamin B2; however, watercress is richer in vitamin K, vitamin A, and vitamin C.
  • Daily need coverage for vitamin K for watercress is 206% higher.
  • Filo contains 26 times more selenium than watercress. While filo contains 23.3µg of selenium, watercress contains only 0.9µg.
  • Watercress has less sodium.

Phyllo dough and Watercress, raw are the varieties used in this article.

Infographic

Filo vs Watercress 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
6
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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more IronIron +1505%
Contains more CopperCopper +31.2%
Contains more ZincZinc +345.5%
Contains more PhosphorusPhosphorus +25%
Contains more ManganeseManganese +95.1%
Contains more SeleniumSelenium +2488.9%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +990.9%
Contains more PotassiumPotassium +345.9%
Contains less SodiumSodium -91.5%

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
4
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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B1Vitamin B1 +501.1%
Contains more Vitamin B2Vitamin B2 +184.2%
Contains more Vitamin B3Vitamin B3 +1936.5%
Contains more FolateFolate +877.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1150%
Contains more Vitamin B6Vitamin B6 +330%
Contains more Vitamin KVitamin K +9900%
Contains more CholineCholine +30.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.31mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Filo Watercress DV% diff.
Vitamin K 2.5µg 250µg 206%
Vitamin C 0mg 43mg 48%
Selenium 23.3µg 0.9µg 41%
Vitamin B1 0.541mg 0.09mg 38%
Iron 3.21mg 0.2mg 38%
Vitamin B3 4.073mg 0.2mg 24%
Folate 88µg 9µg 20%
Sodium 483mg 41mg 19%
Vitamin A 0µg 160µg 18%
Carbs 52.6g 1.29g 17%
Vitamin B2 0.341mg 0.12mg 17%
Calories 299kcal 11kcal 14%
Calcium 11mg 120mg 11%
Protein 7.1g 2.3g 10%
Manganese 0.476mg 0.244mg 10%
Fats 6g 0.1g 9%
Vitamin B6 0.03mg 0.129mg 8%
Monounsaturated fat 3.149g 0.008g 8%
Potassium 74mg 330mg 8%
Saturated fat 1.47g 0.027g 7%
Polyunsaturated fat 0.923g 0.035g 6%
Fiber 1.9g 0.5g 6%
Vitamin E 0.08mg 1mg 6%
Zinc 0.49mg 0.11mg 3%
Copper 0.101mg 0.077mg 3%
Phosphorus 75mg 60mg 2%
Magnesium 15mg 21mg 1%
Net carbs 50.7g 0.79g N/A
Sugar 0.18g 0.2g N/A
Vitamin B5 0.302mg 0.31mg 0%
Choline 6.9mg 9mg 0%
Tryptophan 0.088mg 0.03mg 0%
Threonine 0.194mg 0.133mg 0%
Isoleucine 0.246mg 0.093mg 0%
Leucine 0.49mg 0.166mg 0%
Lysine 0.158mg 0.134mg 0%
Methionine 0.126mg 0.02mg 0%
Phenylalanine 0.359mg 0.114mg 0%
Valine 0.286mg 0.137mg 0%
Histidine 0.159mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
Filo
4
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +208.7%
Contains more FatsFats +5900%
Contains more CarbsCarbs +3977.5%
Contains more OtherOther +41.7%
Contains more WaterWater +191.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
Filo
2
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +39262.5%
Contains more Poly. FatPolyunsaturated fat +2537.1%
Contains less Sat. FatSaturated fat -98.2%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.