Filo vs. Yolk — In-Depth Nutrition Comparison
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Summary of differences between filo and yolk
- Filo has more vitamin B1; however, yolk is higher in choline, vitamin B12, selenium, vitamin B5, phosphorus, vitamin D, and vitamin A.
- Yolk covers your daily need for cholesterol, 362% more than filo.
- Filo has 3 times more vitamin B1 than yolk. While filo has 0.541mg of vitamin B1, yolk has only 0.176mg.
- Filo has less saturated fat.
- The glycemic index of filo is higher.
These are the specific foods used in this comparison Phyllo dough and Egg, yolk, raw, fresh.
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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 | +200% |
| Contains more IronIron | +17.6% |
| Contains more CopperCopper | +31.2% |
| Contains more ManganeseManganese | +765.5% |
| Contains more CalciumCalcium | +1072.7% |
| Contains more PotassiumPotassium | +47.3% |
| Contains more ZincZinc | +369.4% |
| Contains more PhosphorusPhosphorus | +420% |
| Contains less SodiumSodium | -90.1% |
| Contains more SeleniumSelenium | +140.3% |
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 | +207.4% |
| Contains more Vitamin B3Vitamin B3 | +16870.8% |
| Contains more Vitamin KVitamin K | +257.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +3125% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +54.8% |
| Contains more Vitamin B5Vitamin B5 | +890.1% |
| Contains more Vitamin B6Vitamin B6 | +1066.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +65.9% |
| Contains more CholineCholine | +11787% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Cholesterol | 0mg | 1085mg | 362% |
| Choline | 6.9mg | 820.2mg | 148% |
| Vitamin B12 | 0µg | 1.95µg | 81% |
| Selenium | 23.3µg | 56µg | 59% |
| Vitamin B5 | 0.302mg | 2.99mg | 54% |
| Phosphorus | 75mg | 390mg | 45% |
| Vitamin A | 0µg | 381µg | 42% |
| Saturated fat | 1.47g | 9.551g | 37% |
| Fats | 6g | 26.54g | 32% |
| Vitamin B1 | 0.541mg | 0.176mg | 30% |
| Vitamin D | 0IU | 218IU | 27% |
| Vitamin D | 0µg | 5.4µg | 27% |
| Vitamin B6 | 0.03mg | 0.35mg | 25% |
| Vitamin B3 | 4.073mg | 0.024mg | 25% |
| Polyunsaturated fat | 0.923g | 4.204g | 22% |
| Monounsaturated fat | 3.149g | 11.738g | 21% |
| Sodium | 483mg | 48mg | 19% |
| Protein | 7.1g | 15.86g | 18% |
| Manganese | 0.476mg | 0.055mg | 18% |
| Vitamin E | 0.08mg | 2.58mg | 17% |
| Carbs | 52.6g | 3.59g | 16% |
| Zinc | 0.49mg | 2.3mg | 16% |
| Folate | 88µg | 146µg | 15% |
| Vitamin B2 | 0.341mg | 0.528mg | 14% |
| Calcium | 11mg | 129mg | 12% |
| Fiber | 1.9g | 0g | 8% |
| Iron | 3.21mg | 2.73mg | 6% |
| Copper | 0.101mg | 0.077mg | 3% |
| Magnesium | 15mg | 5mg | 2% |
| Vitamin K | 2.5µg | 0.7µg | 2% |
| Calories | 299kcal | 322kcal | 1% |
| Potassium | 74mg | 109mg | 1% |
| Net carbs | 50.7g | 3.59g | N/A |
| Sugar | 0.18g | 0.56g | N/A |
| Tryptophan | 0.088mg | 0.177mg | 0% |
| Threonine | 0.194mg | 0.687mg | 0% |
| Isoleucine | 0.246mg | 0.866mg | 0% |
| Leucine | 0.49mg | 1.399mg | 0% |
| Lysine | 0.158mg | 1.217mg | 0% |
| Methionine | 0.126mg | 0.378mg | 0% |
| Phenylalanine | 0.359mg | 0.681mg | 0% |
| Valine | 0.286mg | 0.949mg | 0% |
| Histidine | 0.159mg | 0.416mg | 0% |
| Fructose | 0.07g | 0% | |
| Omega-3 - EPA | 0g | 0.011g | N/A |
| Omega-3 - DHA | 0g | 0.114g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +1365.2% |
| Contains more ProteinProtein | +123.4% |
| Contains more FatsFats | +342.3% |
| Contains more WaterWater | +60.5% |
~equal in
Other
~1.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -84.6% |
| Contains more Mono. FatMonounsaturated fat | +272.8% |
| Contains more Poly. FatPolyunsaturated fat | +355.5% |
