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.
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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 | +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% |
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 | +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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
17%
Minerals Daily Need Coverage Score
47%
19%
Comparison summary
Which food contains less Sodium?
Yogurt contains less Sodium (difference - 447mg)
Which food is lower in Saturated fat?
Yogurt is lower in Saturated fat (difference - 1.353g)
Which food is lower in glycemic index?
Yogurt is lower in glycemic index (difference - 19)
Which food is lower in Cholesterol?
Filo is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Filo is lower in Sugar (difference - 3.06g)
Which food is cheaper?
Filo is cheaper (difference - $2.6)
Which food is richer in minerals?
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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?
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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.