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.
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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 | +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.
| 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% |
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:
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
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
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% |
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 Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
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%
74%
Minerals Daily Need Coverage Score
47%
18%
Comparison summary
Which food contains less Sodium?
Watercress contains less Sodium (difference - 442mg)
Which food is lower in Saturated fat?
Watercress is lower in Saturated fat (difference - 1.443g)
Which food is lower in glycemic index?
Watercress is lower in glycemic index (difference - 6)
Which food is lower in Sugar?
Filo is lower in Sugar (difference - 0.02g)
Which food is richer in minerals?
Filo is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.