Filo vs. Wheat — In-Depth Nutrition Comparison
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The main differences between filo and wheat
- Filo is richer in vitamin B2, yet wheat is richer in selenium, manganese, phosphorus, copper, zinc, magnesium, vitamin B6, and vitamin B3.
- Daily need coverage for selenium for wheat is 120% higher.
- Filo contains 242 times more sodium than wheat . Filo contains 483mg of sodium, while wheat contains 2mg.
- Filo has a lower glycemic index than wheat .
Food types used in this article are Phyllo dough and Wheat, durum.
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 MagnesiumMagnesium | +860% |
| Contains more CalciumCalcium | +209.1% |
| Contains more PotassiumPotassium | +482.4% |
| Contains more CopperCopper | +447.5% |
| Contains more ZincZinc | +749% |
| Contains more PhosphorusPhosphorus | +577.3% |
| Contains less SodiumSodium | -99.6% |
| Contains more ManganeseManganese | +532.8% |
| Contains more SeleniumSelenium | +283.7% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +29.1% |
| Contains more Vitamin B2Vitamin B2 | +181.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +104.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B3Vitamin B3 | +65.4% |
| Contains more Vitamin B5Vitamin B5 | +209.6% |
| Contains more Vitamin B6Vitamin B6 | +1296.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 23.3µg | 89.4µg | 120% |
| Manganese | 0.476mg | 3.012mg | 110% |
| Phosphorus | 75mg | 508mg | 62% |
| Copper | 0.101mg | 0.553mg | 50% |
| Zinc | 0.49mg | 4.16mg | 33% |
| Magnesium | 15mg | 144mg | 31% |
| Vitamin B6 | 0.03mg | 0.419mg | 30% |
| Sodium | 483mg | 2mg | 21% |
| Vitamin B3 | 4.073mg | 6.738mg | 17% |
| Vitamin B2 | 0.341mg | 0.121mg | 17% |
| Protein | 7.1g | 13.68g | 13% |
| Vitamin B5 | 0.302mg | 0.935mg | 13% |
| Folate | 88µg | 43µg | 11% |
| Potassium | 74mg | 431mg | 11% |
| Vitamin B1 | 0.541mg | 0.419mg | 10% |
| Fiber | 1.9g | 8% | |
| Monounsaturated fat | 3.149g | 0.344g | 7% |
| Carbs | 52.6g | 71.13g | 6% |
| Saturated fat | 1.47g | 0.454g | 5% |
| Fats | 6g | 2.47g | 5% |
| Iron | 3.21mg | 3.52mg | 4% |
| Vitamin K | 2.5µg | 2% | |
| Calories | 299kcal | 339kcal | 2% |
| Calcium | 11mg | 34mg | 2% |
| Vitamin E | 0.08mg | 1% | |
| Choline | 6.9mg | 1% | |
| Net carbs | 50.7g | 71.13g | N/A |
| Sugar | 0.18g | N/A | |
| Polyunsaturated fat | 0.923g | 0.978g | 0% |
| Tryptophan | 0.088mg | 0.176mg | 0% |
| Threonine | 0.194mg | 0.366mg | 0% |
| Isoleucine | 0.246mg | 0.533mg | 0% |
| Leucine | 0.49mg | 0.934mg | 0% |
| Lysine | 0.158mg | 0.303mg | 0% |
| Methionine | 0.126mg | 0.221mg | 0% |
| Phenylalanine | 0.359mg | 0.681mg | 0% |
| Valine | 0.286mg | 0.594mg | 0% |
| Histidine | 0.159mg | 0.322mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +142.9% |
| Contains more WaterWater | +198% |
| Contains more ProteinProtein | +92.7% |
| Contains more CarbsCarbs | +35.2% |
~equal in
Other
~1.78g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +815.4% |
| Contains less Sat. FatSaturated fat | -69.1% |
~equal in
Polyunsaturated fat
~0.978g