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  6. Filo vs. White chocolate

Filo vs. White chocolate — In-Depth Nutrition Comparison

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A recap on the differences between filo and white chocolate

  • Filo is higher in vitamin B1, iron, selenium, vitamin B3, manganese, and folate, yet white chocolate is higher in vitamin B12 and calcium.
  • White chocolate covers your daily saturated fat needs 90% more than filo.
  • Filo contains 60 times more manganese than white chocolate. While filo contains 0.476mg of manganese, white chocolate contains only 0.008mg.
  • The amount of sodium in white chocolate is lower.

Food varieties used in this article are Phyllo dough and Candies, white chocolate.

Infographic

Filo vs White chocolate 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
5
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 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Contains more MagnesiumMagnesium +25%
Contains more IronIron +1237.5%
Contains more CopperCopper +68.3%
Contains more ManganeseManganese +5850%
Contains more SeleniumSelenium +417.8%
Contains more CalciumCalcium +1709.1%
Contains more PotassiumPotassium +286.5%
Contains more ZincZinc +51%
Contains more PhosphorusPhosphorus +134.7%
Contains less SodiumSodium -81.4%

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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Contains more Vitamin B1Vitamin B1 +758.7%
Contains more Vitamin B2Vitamin B2 +20.9%
Contains more Vitamin B3Vitamin B3 +446.7%
Contains more FolateFolate +1157.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1100%
Contains more Vitamin B5Vitamin B5 +101.3%
Contains more Vitamin B6Vitamin B6 +86.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +264%
Contains more CholineCholine +327.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Filo White chocolate DV% diff.
Saturated fat 1.47g 19.412g 82%
Vitamin B1 0.541mg 0.063mg 40%
Fats 6g 32.09g 40%
Iron 3.21mg 0.24mg 37%
Selenium 23.3µg 4.5µg 34%
Vitamin B12 0µg 0.56µg 23%
Vitamin B3 4.073mg 0.745mg 21%
Folate 88µg 7µg 20%
Manganese 0.476mg 0.008mg 20%
Calcium 11mg 199mg 19%
Sodium 483mg 90mg 17%
Monounsaturated fat 3.149g 9.097g 15%
Phosphorus 75mg 176mg 14%
Calories 299kcal 539kcal 12%
Fiber 1.9g 0.2g 7%
Cholesterol 0mg 21mg 7%
Vitamin B5 0.302mg 0.608mg 6%
Vitamin E 0.08mg 0.96mg 6%
Potassium 74mg 286mg 6%
Vitamin K 2.5µg 9.1µg 6%
Copper 0.101mg 0.06mg 5%
Vitamin B2 0.341mg 0.282mg 5%
Choline 6.9mg 29.5mg 4%
Zinc 0.49mg 0.74mg 2%
Carbs 52.6g 59.24g 2%
Vitamin B6 0.03mg 0.056mg 2%
Protein 7.1g 5.87g 2%
Magnesium 15mg 12mg 1%
Vitamin A 0µg 9µg 1%
Vitamin C 0mg 0.5mg 1%
Polyunsaturated fat 0.923g 1.013g 1%
Net carbs 50.7g 59.04g N/A
Sugar 0.18g 59g N/A
Tryptophan 0.088mg 0%
Threonine 0.194mg 0%
Isoleucine 0.246mg 0%
Leucine 0.49mg 0%
Lysine 0.158mg 0%
Methionine 0.126mg 0%
Phenylalanine 0.359mg 0%
Valine 0.286mg 0%
Histidine 0.159mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
Filo
3
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Contains more ProteinProtein +21%
Contains more WaterWater +2407.7%
Contains more OtherOther +13.3%
Contains more FatsFats +434.8%
Contains more CarbsCarbs +12.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
Filo
1
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 g
Contains less Sat. FatSaturated fat -92.4%
Contains more Mono. FatMonounsaturated fat +188.9%
~equal in Polyunsaturated fat ~1.013g

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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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.