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Filo vs. Yogurt — In-Depth Nutrition Comparison

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The main differences between filo and yogurt

  • Filo is richer in vitamin B1, iron, selenium, vitamin B3, manganese, folate, and copper, yet yogurt is richer in vitamin B12 and calcium.
  • Daily need coverage for vitamin B1 for filo is 43% higher.
  • Filo contains 53 times more manganese than yogurt. Filo contains 0.476mg of manganese, while yogurt contains 0.009mg.
  • Yogurt contains less sodium.
  • Yogurt has a lower glycemic index than filo.

Food types used in this article are Phyllo dough and Yogurt, Greek, plain, nonfat.

Infographic

Filo vs Yogurt 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
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%
Yogurt
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more MagnesiumMagnesium +36.4%
Contains more IronIron +4485.7%
Contains more CopperCopper +494.1%
Contains more ManganeseManganese +5188.9%
Contains more SeleniumSelenium +140.2%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +90.5%
Contains more PhosphorusPhosphorus +80%
Contains less SodiumSodium -92.5%
~equal in Zinc ~0.52mg

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
6
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%
Yogurt
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin EVitamin E +700%
Contains more Vitamin B1Vitamin B1 +2252.2%
Contains more Vitamin B2Vitamin B2 +22.7%
Contains more Vitamin B3Vitamin B3 +1858.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1157.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +110%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +118.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.331mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Yogurt
2
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more FatsFats +1438.5%
Contains more CarbsCarbs +1361.1%
Contains more OtherOther +136.1%
Contains more ProteinProtein +43.5%
Contains more WaterWater +161%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains more Mono. FatMonounsaturated fat +5841.5%
Contains more Poly. FatPolyunsaturated fat +7591.7%
Contains less Sat. FatSaturated fat -92%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Filo Yogurt
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Filo Yogurt DV% diff.
Vitamin B1 0.541mg 0.023mg 43%
Iron 3.21mg 0.07mg 39%
Vitamin B12 0µg 0.75µg 31%
Selenium 23.3µg 9.7µg 25%
Vitamin B3 4.073mg 0.208mg 24%
Folate 88µg 7µg 20%
Manganese 0.476mg 0.009mg 20%
Sodium 483mg 36mg 19%
Carbs 52.6g 3.6g 16%
Calories 299kcal 59kcal 12%
Calcium 11mg 110mg 10%
Fats 6g 0.39g 9%
Copper 0.101mg 0.017mg 9%
Phosphorus 75mg 135mg 9%
Monounsaturated fat 3.149g 0.053g 8%
Fiber 1.9g 0g 8%
Saturated fat 1.47g 0.117g 6%
Polyunsaturated fat 0.923g 0.012g 6%
Protein 7.1g 10.19g 6%
Vitamin B2 0.341mg 0.278mg 5%
Vitamin B6 0.03mg 0.063mg 3%
Potassium 74mg 141mg 2%
Cholesterol 0mg 5mg 2%
Vitamin K 2.5µg 0µg 2%
Choline 6.9mg 15.1mg 1%
Vitamin B5 0.302mg 0.331mg 1%
Magnesium 15mg 11mg 1%
Net carbs 50.7g 3.6g N/A
Sugar 0.18g 3.24g N/A
Zinc 0.49mg 0.52mg 0%
Vitamin E 0.08mg 0.01mg 0%
Vitamin A 0µg 1µg 0%
Trans fat 0.006g 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%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Yogurt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
Filo
17%
Yogurt
Minerals Daily Need Coverage Score
47%
Filo
19%
Yogurt

Comparison summary

Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 447mg)
Which food is lower in Saturated fat?
Yogurt
Yogurt is lower in Saturated fat (difference - 1.353g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 19)
Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 3.06g)
Which food is cheaper?
Filo
Filo is cheaper (difference - $2.6)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.