Margarine vs. Filo — In-Depth Nutrition Comparison
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A recap on differences between margarine and filo
- Margarine is higher in vitamin K, vitamin A, and vitamin E, yet filo is higher in vitamin B1, selenium, iron, vitamin B3, vitamin B2, and folate.
- Margarine covers your daily vitamin K needs 75% more than filo.
- The amount of saturated fat in filo is lower.
- The glycemic index of margarine is lower.
Food varieties used in this article are Margarine, regular, 80% fat, composite, stick, without salt and Phyllo dough.
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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 less SodiumSodium | -99.6% |
| Contains more MagnesiumMagnesium | +400% |
| Contains more CalciumCalcium | +266.7% |
| Contains more PotassiumPotassium | +311.1% |
| Contains more IronIron | +5250% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +1400% |
| Contains more SeleniumSelenium | +∞% |
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 | +11150% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +3620% |
| Contains more CholineCholine | +79.7% |
| Contains more Vitamin B1Vitamin B1 | +5310% |
| Contains more Vitamin B2Vitamin B2 | +821.6% |
| Contains more Vitamin B3Vitamin B3 | +17608.7% |
| Contains more Vitamin B6Vitamin B6 | +233.3% |
| Contains more FolateFolate | +8700% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +1245.2% |
| Contains more OtherOther | +12.4% |
| Contains more ProteinProtein | +4337.5% |
| Contains more CarbsCarbs | +7414.3% |
| Contains more WaterWater | +97.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1134.6% |
| Contains more Poly. FatPolyunsaturated fat | +2532.9% |
| Contains less Sat. FatSaturated 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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Polyunsaturated fat | 24.302g | 0.923g | 156% |
| Fats | 80.71g | 6g | 115% |
| Vitamin A | 819µg | 0µg | 91% |
| Monounsaturated fat | 38.877g | 3.149g | 89% |
| Vitamin K | 93µg | 2.5µg | 75% |
| Saturated fat | 15.189g | 1.47g | 62% |
| Vitamin E | 9mg | 0.08mg | 59% |
| Vitamin B1 | 0.01mg | 0.541mg | 44% |
| Selenium | 0µg | 23.3µg | 42% |
| Iron | 0.06mg | 3.21mg | 39% |
| Vitamin B3 | 0.023mg | 4.073mg | 25% |
| Vitamin B2 | 0.037mg | 0.341mg | 23% |
| Folate | 1µg | 88µg | 22% |
| Manganese | 0.476mg | 21% | |
| Calories | 717kcal | 299kcal | 21% |
| Sodium | 2mg | 483mg | 21% |
| Carbs | 0.7g | 52.6g | 17% |
| Protein | 0.16g | 7.1g | 14% |
| Copper | 0mg | 0.101mg | 11% |
| Phosphorus | 5mg | 75mg | 10% |
| Fiber | 0g | 1.9g | 8% |
| Vitamin B5 | 0.302mg | 6% | |
| Zinc | 0mg | 0.49mg | 4% |
| Vitamin B12 | 0.1µg | 0µg | 4% |
| Magnesium | 3mg | 15mg | 3% |
| Potassium | 18mg | 74mg | 2% |
| Vitamin B6 | 0.009mg | 0.03mg | 2% |
| Choline | 12.4mg | 6.9mg | 1% |
| Calcium | 3mg | 11mg | 1% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.7g | 50.7g | N/A |
| Sugar | 0g | 0.18g | N/A |
| Trans fat | 14.89g | N/A | |
| Tryptophan | 0.088mg | 0% | |
| Threonine | 0.194mg | 0% | |
| Isoleucine | 0.246mg | 0% | |
| Leucine | 0.49mg | 0% | |
| Lysine | 0.158mg | 0% | |
| Methionine | 0.126mg | 0% | |
| Phenylalanine | 0.359mg | 0% | |
| Valine | 0.286mg | 0% | |
| Histidine | 0.159mg | 0% | |
| Omega-3 - DPA | 0.006g | 0g | N/A |
| Omega-6 - Linoleic acid | 21.522g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
30%
Minerals Daily Need Coverage Score
1%
47%
Comparison summary
Which food is lower in Sugar?
Margarine is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Margarine contains less Sodium (difference - 481mg)
Which food is lower in glycemic index?
Margarine is lower in glycemic index (difference - 38)
Which food is lower in Saturated fat?
Filo is lower in Saturated fat (difference - 13.719g)
Which food is cheaper?
Filo is cheaper (difference - $0.5)
Which food is richer in minerals?
Filo is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.