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  6. Margarine vs. Filo

Margarine vs. Filo — In-Depth Nutrition Comparison

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A recap on differences between Margarine and Filo

  • Margarine is higher in Vitamin A RAE, Vitamin K, and Vitamin E , yet Filo is higher in Vitamin B1, Selenium, Iron, Vitamin B3, Vitamin B2, and Folate.
  • Margarine covers your daily Vitamin A RAE needs 91% more than Filo.
  • Margarine contains 113 times more Vitamin E than Filo. While Margarine contains 9mg of Vitamin E , Filo contains only 0.08mg.
  • The amount of Saturated Fat in Filo is lower.

Food varieties used in this article are Margarine, regular, 80% fat, composite, stick, without salt and Phyllo dough.

Infographic

Margarine vs Filo infographic
Infographic link

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.
Margarine
Margarine
1
:
9
Filo
Filo
Contains less Sodium -99.6%
Contains more Calcium +266.7%
Contains more Iron +5250%
Contains more Magnesium +400%
Contains more Phosphorus +1400%
Contains more Potassium +311.1%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Margarine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 3% 3% 3% 2% 1% 0% 0% 0% 0%
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Contains less Sodium -99.6%
Contains more Calcium +266.7%
Contains more Iron +5250%
Contains more Magnesium +400%
Contains more Phosphorus +1400%
Contains more Potassium +311.1%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%

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.
Margarine
Margarine
5
:
6
Filo
Filo
Contains more Vitamin A +∞%
Contains more Vitamin E +11150%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +3620%
Contains more Vitamin B1 +5310%
Contains more Vitamin B2 +821.6%
Contains more Vitamin B3 +17608.7%
Contains more Vitamin B6 +233.3%
Contains more Folate +8700%
Margarine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 215% 180% 0% 1% 3% 9% 1% 0% 3% 1% 13% 233%
Filo
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 136% 79% 77% 19% 7% 66% 0% 7%
Contains more Vitamin A +∞%
Contains more Vitamin E +11150%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +3620%
Contains more Vitamin B1 +5310%
Contains more Vitamin B2 +821.6%
Contains more Vitamin B3 +17608.7%
Contains more Vitamin B6 +233.3%
Contains more Folate +8700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Margarine
Margarine
2
:
3
Filo
Filo
Contains more Fats +1245.2%
Contains more Other +12.4%
Contains more Protein +4337.5%
Contains more Carbs +7414.3%
Contains more Water +97.3%
Margarine
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Filo
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 Fats +1245.2%
Contains more Other +12.4%
Contains more Protein +4337.5%
Contains more Carbs +7414.3%
Contains more Water +97.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Margarine
Margarine
2
:
1
Filo
Filo
Contains more Monounsaturated Fat +1134.6%
Contains more Polyunsaturated fat +2532.9%
Contains less Saturated Fat -90.3%
Margarine
19% 50% 31%
Saturated Fat: 15.189 g
Monounsaturated Fat: 38.877 g
Polyunsaturated fat: 24.302 g
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Contains more Monounsaturated Fat +1134.6%
Contains more Polyunsaturated fat +2532.9%
Contains less Saturated Fat -90.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Margarine Filo
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Margarine Filo Opinion
Net carbs 0.7g 50.7g Filo
Protein 0.16g 7.1g Filo
Fats 80.71g 6g Margarine
Carbs 0.7g 52.6g Filo
Calories 717kcal 299kcal Margarine
Sugar 0g 0.18g Margarine
Fiber 0g 1.9g Filo
Calcium 3mg 11mg Filo
Iron 0.06mg 3.21mg Filo
Magnesium 3mg 15mg Filo
Phosphorus 5mg 75mg Filo
Potassium 18mg 74mg Filo
Sodium 2mg 483mg Margarine
Zinc 0mg 0.49mg Filo
Copper 0mg 0.101mg Filo
Manganese 0.476mg Filo
Selenium 0µg 23.3µg Filo
Vitamin A 3577IU 0IU Margarine
Vitamin A RAE 819µg 0µg Margarine
Vitamin E 9mg 0.08mg Margarine
Vitamin C 0.2mg 0mg Margarine
Vitamin B1 0.01mg 0.541mg Filo
Vitamin B2 0.037mg 0.341mg Filo
Vitamin B3 0.023mg 4.073mg Filo
Vitamin B5 0.302mg Filo
Vitamin B6 0.009mg 0.03mg Filo
Folate 1µg 88µg Filo
Vitamin B12 0.1µg 0µg Margarine
Vitamin K 93µg 2.5µg Margarine
Tryptophan 0.088mg Filo
Threonine 0.194mg Filo
Isoleucine 0.246mg Filo
Leucine 0.49mg Filo
Lysine 0.158mg Filo
Methionine 0.126mg Filo
Phenylalanine 0.359mg Filo
Valine 0.286mg Filo
Histidine 0.159mg Filo
Trans Fat 14.89g Filo
Saturated Fat 15.189g 1.47g Filo
Omega-3 - DPA 0.006g 0g Margarine
Monounsaturated Fat 38.877g 3.149g Margarine
Polyunsaturated fat 24.302g 0.923g Margarine
Omega-6 - Linoleic acid 21.522g Margarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Margarine Filo
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
55%
Margarine
32%
Filo
Minerals Daily Need Coverage Score
1%
Margarine
47%
Filo

Comparison summary

Which food is lower in Sugar?
Margarine
Margarine is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Margarine
Margarine contains less Sodium (difference - 481mg)
Which food is lower in glycemic index?
Margarine
Margarine is lower in glycemic index (difference - 38)
Which food is lower in Saturated Fat?
Filo
Filo is lower in Saturated Fat (difference - 13.719g)
Which food is cheaper?
Filo
Filo is cheaper (difference - $0.5)
Which food is richer in minerals?
Filo
Filo is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/nutrients
  2. 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.