Filo vs. Yam — In-Depth Nutrition Comparison
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How are filo and yam different?
- Filo is higher in selenium, vitamin B1, iron, vitamin B2, vitamin B3, and folate; however, yam is richer in potassium, vitamin B6, and vitamin C.
- Daily need coverage for selenium for filo is 41% higher.
- Filo contains 54 times more sodium than yam. While filo contains 483mg of sodium, yam contains only 9mg.
- Filo has a lower glycemic index (38) than yam (51).
Phyllo dough and Yam, 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 | +494.4% |
| Contains more ZincZinc | +104.2% |
| Contains more PhosphorusPhosphorus | +36.4% |
| Contains more ManganeseManganese | +19.9% |
| Contains more SeleniumSelenium | +3228.6% |
| Contains more MagnesiumMagnesium | +40% |
| Contains more CalciumCalcium | +54.5% |
| Contains more PotassiumPotassium | +1002.7% |
| Contains more CopperCopper | +76.2% |
| Contains less SodiumSodium | -98.1% |
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 | +383% |
| Contains more Vitamin B2Vitamin B2 | +965.6% |
| Contains more Vitamin B3Vitamin B3 | +637.9% |
| Contains more FolateFolate | +282.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +337.5% |
| Contains more Vitamin B6Vitamin B6 | +876.7% |
| Contains more CholineCholine | +139.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 23.3µg | 0.7µg | 41% |
| Vitamin B1 | 0.541mg | 0.112mg | 36% |
| Iron | 3.21mg | 0.54mg | 33% |
| Vitamin B2 | 0.341mg | 0.032mg | 24% |
| Vitamin B3 | 4.073mg | 0.552mg | 22% |
| Potassium | 74mg | 816mg | 22% |
| Sodium | 483mg | 9mg | 21% |
| Vitamin B6 | 0.03mg | 0.293mg | 20% |
| Vitamin C | 0mg | 17.1mg | 19% |
| Folate | 88µg | 23µg | 16% |
| Protein | 7.1g | 1.53g | 11% |
| Calories | 299kcal | 118kcal | 9% |
| Copper | 0.101mg | 0.178mg | 9% |
| Fiber | 1.9g | 4.1g | 9% |
| Fats | 6g | 0.17g | 9% |
| Carbs | 52.6g | 27.88g | 8% |
| Monounsaturated fat | 3.149g | 0.006g | 8% |
| Saturated fat | 1.47g | 0.037g | 7% |
| Polyunsaturated fat | 0.923g | 0.076g | 6% |
| Phosphorus | 75mg | 55mg | 3% |
| Manganese | 0.476mg | 0.397mg | 3% |
| Zinc | 0.49mg | 0.24mg | 2% |
| Choline | 6.9mg | 16.5mg | 2% |
| Vitamin E | 0.08mg | 0.35mg | 2% |
| Magnesium | 15mg | 21mg | 1% |
| Vitamin A | 0µg | 7µg | 1% |
| Calcium | 11mg | 17mg | 1% |
| Net carbs | 50.7g | 23.78g | N/A |
| Sugar | 0.18g | 0.5g | N/A |
| Vitamin B5 | 0.302mg | 0.314mg | 0% |
| Vitamin K | 2.5µg | 2.3µg | 0% |
| Tryptophan | 0.088mg | 0.012mg | 0% |
| Threonine | 0.194mg | 0.054mg | 0% |
| Isoleucine | 0.246mg | 0.052mg | 0% |
| Leucine | 0.49mg | 0.096mg | 0% |
| Lysine | 0.158mg | 0.059mg | 0% |
| Methionine | 0.126mg | 0.021mg | 0% |
| Phenylalanine | 0.359mg | 0.071mg | 0% |
| Valine | 0.286mg | 0.062mg | 0% |
| Histidine | 0.159mg | 0.034mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +364.1% |
| Contains more FatsFats | +3429.4% |
| Contains more CarbsCarbs | +88.7% |
| Contains more OtherOther | +107.3% |
| Contains more WaterWater | +113.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +52383.3% |
| Contains more Poly. FatPolyunsaturated fat | +1114.5% |
| Contains less Sat. FatSaturated fat | -97.5% |