Mango vs. Filo — In-Depth Nutrition Comparison
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The main differences between mango and filo
- Mango is richer in vitamin C and vitamin A, yet filo is richer in vitamin B1, selenium, iron, vitamin B2, vitamin B3, manganese, and folate.
- Daily need coverage for vitamin B1 for filo is 43% higher.
- Mango contains less sodium.
- Filo has a lower glycemic index than mango.
Food types used in this article are Mangos, raw and Phyllo dough.
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 PotassiumPotassium | +127% |
| Contains less SodiumSodium | -99.8% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more IronIron | +1906.3% |
| Contains more ZincZinc | +444.4% |
| Contains more PhosphorusPhosphorus | +435.7% |
| Contains more ManganeseManganese | +655.6% |
| Contains more SeleniumSelenium | +3783.3% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1025% |
| Contains more Vitamin B6Vitamin B6 | +296.7% |
| Contains more Vitamin KVitamin K | +68% |
| Contains more Vitamin B1Vitamin B1 | +1832.1% |
| Contains more Vitamin B2Vitamin B2 | +797.4% |
| Contains more Vitamin B3Vitamin B3 | +508.8% |
| Contains more Vitamin B5Vitamin B5 | +53.3% |
| Contains more FolateFolate | +104.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.028mg | 0.541mg | 43% |
| Selenium | 0.6µg | 23.3µg | 41% |
| Vitamin C | 36.4mg | 0mg | 40% |
| Iron | 0.16mg | 3.21mg | 38% |
| Vitamin B2 | 0.038mg | 0.341mg | 23% |
| Sodium | 1mg | 483mg | 21% |
| Vitamin B3 | 0.669mg | 4.073mg | 21% |
| Manganese | 0.063mg | 0.476mg | 18% |
| Carbs | 14.98g | 52.6g | 13% |
| Protein | 0.82g | 7.1g | 13% |
| Calories | 60kcal | 299kcal | 12% |
| Folate | 43µg | 88µg | 11% |
| Fats | 0.38g | 6g | 9% |
| Phosphorus | 14mg | 75mg | 9% |
| Monounsaturated fat | 0.14g | 3.149g | 8% |
| Vitamin B6 | 0.119mg | 0.03mg | 7% |
| Polyunsaturated fat | 0.071g | 0.923g | 6% |
| Saturated fat | 0.092g | 1.47g | 6% |
| Fructose | 4.68g | 6% | |
| Vitamin A | 54µg | 0µg | 6% |
| Vitamin E | 0.9mg | 0.08mg | 5% |
| Zinc | 0.09mg | 0.49mg | 4% |
| Potassium | 168mg | 74mg | 3% |
| Vitamin B5 | 0.197mg | 0.302mg | 2% |
| Magnesium | 10mg | 15mg | 1% |
| Fiber | 1.6g | 1.9g | 1% |
| Copper | 0.111mg | 0.101mg | 1% |
| Vitamin K | 4.2µg | 2.5µg | 1% |
| Net carbs | 13.38g | 50.7g | N/A |
| Calcium | 11mg | 11mg | 0% |
| Sugar | 13.66g | 0.18g | N/A |
| Choline | 7.6mg | 6.9mg | 0% |
| Tryptophan | 0.013mg | 0.088mg | 0% |
| Threonine | 0.031mg | 0.194mg | 0% |
| Isoleucine | 0.029mg | 0.246mg | 0% |
| Leucine | 0.05mg | 0.49mg | 0% |
| Lysine | 0.066mg | 0.158mg | 0% |
| Methionine | 0.008mg | 0.126mg | 0% |
| Phenylalanine | 0.027mg | 0.359mg | 0% |
| Valine | 0.042mg | 0.286mg | 0% |
| Histidine | 0.019mg | 0.159mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +156% |
| Contains more ProteinProtein | +765.9% |
| Contains more FatsFats | +1478.9% |
| Contains more CarbsCarbs | +251.1% |
| Contains more OtherOther | +372.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -93.7% |
| Contains more Mono. FatMonounsaturated fat | +2149.3% |
| Contains more Poly. FatPolyunsaturated fat | +1200% |
