Filo vs. Flour — In-Depth Nutrition Comparison
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How are filo and flour different?
- Flour has more folate, vitamin B1, selenium, iron, vitamin B2, vitamin B3, and manganese than filo.
- Daily need coverage for folate for flour is 24% higher.
- Filo contains 242 times more sodium than flour. While filo contains 483mg of sodium, flour contains only 2mg.
- Filo has a lower glycemic index (38) than flour (72).
Phyllo dough and Wheat flour, white, all-purpose, enriched, bleached 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 MagnesiumMagnesium | +46.7% |
| Contains more CalciumCalcium | +36.4% |
| Contains more PotassiumPotassium | +44.6% |
| Contains more IronIron | +44.5% |
| Contains more CopperCopper | +42.6% |
| Contains more ZincZinc | +42.9% |
| Contains more PhosphorusPhosphorus | +44% |
| Contains less SodiumSodium | -99.6% |
| Contains more ManganeseManganese | +43.3% |
| Contains more SeleniumSelenium | +45.5% |
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 EVitamin E | +33.3% |
| Contains more Vitamin KVitamin K | +733.3% |
| Contains more Vitamin B1Vitamin B1 | +45.1% |
| Contains more Vitamin B2Vitamin B2 | +44.9% |
| Contains more Vitamin B3Vitamin B3 | +45% |
| Contains more Vitamin B5Vitamin B5 | +45% |
| Contains more Vitamin B6Vitamin B6 | +46.7% |
| Contains more FolateFolate | +108% |
| Contains more CholineCholine | +50.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 88µg | 183µg | 24% |
| Sodium | 483mg | 2mg | 21% |
| Vitamin B1 | 0.541mg | 0.785mg | 20% |
| Selenium | 23.3µg | 33.9µg | 19% |
| Iron | 3.21mg | 4.64mg | 18% |
| Vitamin B2 | 0.341mg | 0.494mg | 12% |
| Vitamin B3 | 4.073mg | 5.904mg | 11% |
| Manganese | 0.476mg | 0.682mg | 9% |
| Monounsaturated fat | 3.149g | 0.087g | 8% |
| Carbs | 52.6g | 76.31g | 8% |
| Fats | 6g | 0.98g | 8% |
| Saturated fat | 1.47g | 0.155g | 6% |
| Protein | 7.1g | 10.33g | 6% |
| Copper | 0.101mg | 0.144mg | 5% |
| Phosphorus | 75mg | 108mg | 5% |
| Vitamin B5 | 0.302mg | 0.438mg | 3% |
| Polyunsaturated fat | 0.923g | 0.413g | 3% |
| Calories | 299kcal | 364kcal | 3% |
| Fiber | 1.9g | 2.7g | 3% |
| Zinc | 0.49mg | 0.7mg | 2% |
| Vitamin K | 2.5µg | 0.3µg | 2% |
| Magnesium | 15mg | 22mg | 2% |
| Vitamin B6 | 0.03mg | 0.044mg | 1% |
| Potassium | 74mg | 107mg | 1% |
| Choline | 6.9mg | 10.4mg | 1% |
| Net carbs | 50.7g | 73.61g | N/A |
| Calcium | 11mg | 15mg | 0% |
| Sugar | 0.18g | 0.27g | N/A |
| Vitamin E | 0.08mg | 0.06mg | 0% |
| Tryptophan | 0.088mg | 0.127mg | 0% |
| Threonine | 0.194mg | 0.281mg | 0% |
| Isoleucine | 0.246mg | 0.357mg | 0% |
| Leucine | 0.49mg | 0.71mg | 0% |
| Lysine | 0.158mg | 0.228mg | 0% |
| Methionine | 0.126mg | 0.183mg | 0% |
| Phenylalanine | 0.359mg | 0.52mg | 0% |
| Valine | 0.286mg | 0.415mg | 0% |
| Histidine | 0.159mg | 0.23mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +512.2% |
| Contains more WaterWater | +173.5% |
| Contains more OtherOther | +269.6% |
| Contains more ProteinProtein | +45.5% |
| Contains more CarbsCarbs | +45.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3519.5% |
| Contains more Poly. FatPolyunsaturated fat | +123.5% |
| Contains less Sat. FatSaturated fat | -89.5% |
