Filo vs. Zucchini — In-Depth Nutrition Comparison
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A recap on differences between filo and zucchini
- Filo is higher in selenium, vitamin B1, iron, vitamin B3, vitamin B2, folate, and manganese, yet zucchini is higher in vitamin C and vitamin B6.
- Filo covers your daily selenium needs 42% more than zucchini.
- Filo contains 60 times more sodium than zucchini. While filo contains 483mg of sodium, zucchini contains only 8mg.
- The glycemic index of zucchini is lower.
Food varieties used in this article are Phyllo dough and Squash, summer, zucchini, includes skin, raw.
Infographic
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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 | +767.6% |
| Contains more CopperCopper | +90.6% |
| Contains more ZincZinc | +53.1% |
| Contains more PhosphorusPhosphorus | +97.4% |
| Contains more ManganeseManganese | +168.9% |
| Contains more SeleniumSelenium | +11550% |
| Contains more MagnesiumMagnesium | +20% |
| Contains more CalciumCalcium | +45.5% |
| Contains more PotassiumPotassium | +252.7% |
| Contains less SodiumSodium | -98.3% |
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 | +1102.2% |
| Contains more Vitamin B2Vitamin B2 | +262.8% |
| Contains more Vitamin B3Vitamin B3 | +803.1% |
| Contains more Vitamin B5Vitamin B5 | +48% |
| Contains more FolateFolate | +266.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +50% |
| Contains more Vitamin B6Vitamin B6 | +443.3% |
| Contains more Vitamin KVitamin K | +72% |
| Contains more CholineCholine | +37.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 23.3µg | 0.2µg | 42% |
| Vitamin B1 | 0.541mg | 0.045mg | 41% |
| Iron | 3.21mg | 0.37mg | 36% |
| Vitamin B3 | 4.073mg | 0.451mg | 23% |
| Sodium | 483mg | 8mg | 21% |
| Vitamin C | 0mg | 17.9mg | 20% |
| Vitamin B2 | 0.341mg | 0.094mg | 19% |
| Folate | 88µg | 24µg | 16% |
| Carbs | 52.6g | 3.11g | 16% |
| Calories | 299kcal | 17kcal | 14% |
| Manganese | 0.476mg | 0.177mg | 13% |
| Protein | 7.1g | 1.21g | 12% |
| Vitamin B6 | 0.03mg | 0.163mg | 10% |
| Fats | 6g | 0.32g | 9% |
| Monounsaturated fat | 3.149g | 0.011g | 8% |
| Polyunsaturated fat | 0.923g | 0.091g | 6% |
| Saturated fat | 1.47g | 0.084g | 6% |
| Potassium | 74mg | 261mg | 6% |
| Phosphorus | 75mg | 38mg | 5% |
| Copper | 0.101mg | 0.053mg | 5% |
| Fiber | 1.9g | 1g | 4% |
| Fructose | 1.38g | 2% | |
| Vitamin B5 | 0.302mg | 0.204mg | 2% |
| Zinc | 0.49mg | 0.32mg | 2% |
| Vitamin K | 2.5µg | 4.3µg | 2% |
| Vitamin A | 0µg | 10µg | 1% |
| Magnesium | 15mg | 18mg | 1% |
| Calcium | 11mg | 16mg | 1% |
| Net carbs | 50.7g | 2.11g | N/A |
| Sugar | 0.18g | 2.5g | N/A |
| Vitamin E | 0.08mg | 0.12mg | 0% |
| Choline | 6.9mg | 9.5mg | 0% |
| Tryptophan | 0.088mg | 0.01mg | 0% |
| Threonine | 0.194mg | 0.029mg | 0% |
| Isoleucine | 0.246mg | 0.044mg | 0% |
| Leucine | 0.49mg | 0.071mg | 0% |
| Lysine | 0.158mg | 0.067mg | 0% |
| Methionine | 0.126mg | 0.018mg | 0% |
| Phenylalanine | 0.359mg | 0.043mg | 0% |
| Valine | 0.286mg | 0.054mg | 0% |
| Histidine | 0.159mg | 0.026mg | 0% |
| Omega-3 - ALA | 0.061g | N/A | |
| Omega-6 - Linoleic acid | 0.03g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +486.8% |
| Contains more FatsFats | +1775% |
| Contains more CarbsCarbs | +1591.3% |
| Contains more OtherOther | +198.2% |
| Contains more WaterWater | +190.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +28527.3% |
| Contains more Poly. FatPolyunsaturated fat | +914.3% |
| Contains less Sat. FatSaturated fat | -94.3% |
