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Hamburger vs. Filo — In-Depth Nutrition Comparison

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How are hamburgers and filo different?

  • Hamburgers are richer in vitamin B12, zinc, vitamin B6, calcium, phosphorus, and vitamin B3, while filo is higher in vitamin B1 and manganese.
  • Hamburgers cover your daily need for vitamin B12, 60% more than filo.
  • Hamburgers have a higher glycemic index (66) than filo (38).

Fast foods, hamburger; double, regular, patty; plain and Phyllo dough types were used in this article.

Infographic

Hamburger vs Filo 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 31% 20% 108% 30% 78% 58% 54% 28% 0%
Filo
4
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%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +827.3%
Contains more PotassiumPotassium +205.4%
Contains more ZincZinc +485.7%
Contains more PhosphorusPhosphorus +81.3%
Contains less SodiumSodium -14.3%
Contains more IronIron +11.5%
Contains more CopperCopper +11%
Contains more ManganeseManganese +119.4%

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.
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% 0% 0% 54% 58% 101% 19% 47% 180% 0% 42% 0%
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%
Contains more Vitamin B3Vitamin B3 +31.7%
Contains more Vitamin B6Vitamin B6 +576.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +149.3%
Contains more Vitamin B2Vitamin B2 +36.4%
Contains more FolateFolate +57.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.302mg

All nutrients comparison - raw data values

Nutrient Hamburger Filo DV% diff.
Vitamin B12 1.44µg 0µg 60%
Selenium 23.3µg 42%
Vitamin B1 0.217mg 0.541mg 27%
Zinc 2.87mg 0.49mg 22%
Protein 17.08g 7.1g 20%
Saturated fat 5.096g 1.47g 16%
Cholesterol 47mg 0mg 16%
Fats 14.36g 6g 13%
Vitamin B6 0.203mg 0.03mg 13%
Manganese 0.217mg 0.476mg 11%
Carbs 24.1g 52.6g 10%
Calcium 102mg 11mg 9%
Phosphorus 136mg 75mg 9%
Vitamin B3 5.365mg 4.073mg 8%
Folate 56µg 88µg 8%
Vitamin B2 0.25mg 0.341mg 7%
Monounsaturated fat 5.495g 3.149g 6%
Fiber 0.9g 1.9g 4%
Iron 2.88mg 3.21mg 4%
Potassium 226mg 74mg 4%
Polyunsaturated fat 0.38g 0.923g 4%
Fructose 2.03g 3%
Sodium 414mg 483mg 3%
Vitamin K 2.5µg 2%
Copper 0.091mg 0.101mg 1%
Vitamin E 0.08mg 1%
Choline 6.9mg 1%
Magnesium 20mg 15mg 1%
Calories 295kcal 299kcal 0%
Net carbs 23.2g 50.7g N/A
Sugar 4.15g 0.18g N/A
Vitamin B5 0.31mg 0.302mg 0%
Trans fat 0.814g N/A
Tryptophan 0.206mg 0.088mg 0%
Threonine 0.666mg 0.194mg 0%
Isoleucine 0.716mg 0.246mg 0%
Leucine 1.319mg 0.49mg 0%
Lysine 1.226mg 0.158mg 0%
Methionine 0.37mg 0.126mg 0%
Phenylalanine 0.677mg 0.359mg 0%
Valine 0.823mg 0.286mg 0%
Histidine 0.505mg 0.159mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 14% 24% 43% 2%
Protein: 17.08 g
Fats: 14.36 g
Carbs: 24.1 g
Water: 42.67 g
Other: 1.79 g
Filo
1
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Contains more ProteinProtein +140.6%
Contains more FatsFats +139.3%
Contains more WaterWater +30.9%
Contains more CarbsCarbs +118.3%
~equal in Other ~1.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 3%
Saturated fat: Sat. Fat 5.096 g
Monounsaturated fat: Mono. Fat 5.495 g
Polyunsaturated fat: Poly. Fat 0.38 g
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
Contains more Mono. FatMonounsaturated fat +74.5%
Contains less Sat. FatSaturated fat -71.2%
Contains more Poly. FatPolyunsaturated fat +142.9%

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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

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.