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  6. Filo vs. Wild rice raw

Filo vs. Wild rice raw — In-Depth Nutrition Comparison

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What are the main differences between filo and wild rice raw?

  • Filo is richer in selenium and vitamin B1, while wild rice raw is higher in phosphorus, zinc, copper, magnesium, manganese, vitamin B6, and fiber.
  • Wild rice raw's daily need coverage for phosphorus is 51% higher.
  • Wild rice raw has 69 times less sodium than filo. Filo has 483mg of sodium, while wild rice raw has 7mg.
  • Wild rice raw has a higher glycemic index (57) than filo (38).

We used Phyllo dough and Wild rice, raw types in this comparison.

Infographic

Filo vs Wild rice raw 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
2
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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more IronIron +63.8%
Contains more SeleniumSelenium +732.1%
Contains more MagnesiumMagnesium +1080%
Contains more CalciumCalcium +90.9%
Contains more PotassiumPotassium +477%
Contains more CopperCopper +418.8%
Contains more ZincZinc +1116.3%
Contains more PhosphorusPhosphorus +477.3%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +179.2%

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
3
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 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin B1Vitamin B1 +370.4%
Contains more Vitamin B2Vitamin B2 +30.2%
Contains more Vitamin KVitamin K +31.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +925%
Contains more Vitamin B3Vitamin B3 +65.3%
Contains more Vitamin B5Vitamin B5 +255.6%
Contains more Vitamin B6Vitamin B6 +1203.3%
Contains more CholineCholine +407.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~95µg

All nutrients comparison - raw data values

Nutrient Filo Wild rice raw DV% diff.
Phosphorus 75mg 433mg 51%
Zinc 0.49mg 5.96mg 50%
Copper 0.101mg 0.524mg 47%
Magnesium 15mg 177mg 39%
Selenium 23.3µg 2.8µg 37%
Manganese 0.476mg 1.329mg 37%
Vitamin B1 0.541mg 0.115mg 36%
Vitamin B6 0.03mg 0.391mg 28%
Sodium 483mg 7mg 21%
Fiber 1.9g 6.2g 17%
Vitamin B3 4.073mg 6.733mg 17%
Iron 3.21mg 1.96mg 16%
Vitamin B5 0.302mg 1.074mg 15%
Protein 7.1g 14.73g 15%
Potassium 74mg 427mg 10%
Fats 6g 1.08g 8%
Carbs 52.6g 74.9g 7%
Monounsaturated fat 3.149g 0.159g 7%
Saturated fat 1.47g 0.156g 6%
Vitamin B2 0.341mg 0.262mg 6%
Choline 6.9mg 35mg 5%
Vitamin E 0.08mg 0.82mg 5%
Calories 299kcal 357kcal 3%
Polyunsaturated fat 0.923g 0.676g 2%
Folate 88µg 95µg 2%
Vitamin K 2.5µg 1.9µg 1%
Calcium 11mg 21mg 1%
Net carbs 50.7g 68.7g N/A
Sugar 0.18g 2.5g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.088mg 0.179mg 0%
Threonine 0.194mg 0.469mg 0%
Isoleucine 0.246mg 0.618mg 0%
Leucine 0.49mg 1.018mg 0%
Lysine 0.158mg 0.629mg 0%
Methionine 0.126mg 0.438mg 0%
Phenylalanine 0.359mg 0.721mg 0%
Valine 0.286mg 0.858mg 0%
Histidine 0.159mg 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more FatsFats +455.6%
Contains more WaterWater +320.1%
Contains more ProteinProtein +107.5%
Contains more CarbsCarbs +42.4%
~equal in Other ~1.53g

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +1880.5%
Contains more Poly. FatPolyunsaturated fat +36.5%
Contains less Sat. FatSaturated fat -89.4%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.