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Marmalade vs. Filo — In-Depth Nutrition Comparison

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Differences between marmalade and filo

  • Marmalade contains less vitamin B1, selenium, iron, vitamin B3, vitamin B2, manganese, folate, and phosphorus than filo.
  • Filo's daily need coverage for vitamin B1 is 45% higher.

The food types used in this comparison are Marmalade, orange and Phyllo dough.

Infographic

Marmalade 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 11% 3.3% 5.6% 30% 1.1% 1.7% 7.3% 2.6% 3.3%
Filo
8
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 CalciumCalcium +245.5%
Contains less SodiumSodium -88.4%
Contains more MagnesiumMagnesium +650%
Contains more PotassiumPotassium +100%
Contains more IronIron +2040%
Contains more CopperCopper +12.2%
Contains more ZincZinc +1125%
Contains more PhosphorusPhosphorus +1775%
Contains more ManganeseManganese +2280%
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.
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 16% 1% 1.2% 0% 1.3% 5.8% 0.98% 0.9% 4.4% 0% 0% 6.8% 1.6%
Filo
9
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin B1Vitamin B1 +10720%
Contains more Vitamin B2Vitamin B2 +1264%
Contains more Vitamin B3Vitamin B3 +7732.7%
Contains more Vitamin B5Vitamin B5 +1913.3%
Contains more Vitamin B6Vitamin B6 +57.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +877.8%
Contains more CholineCholine +130%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
66% 33%
Protein: 0.3 g
Fats: 0 g
Carbs: 66.3 g
Water: 33.2 g
Other: 0.2 g
Filo
3
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 CarbsCarbs +26%
Contains more ProteinProtein +2266.7%
Contains more FatsFats +∞%
Contains more OtherOther +750%
~equal in Water ~32.6g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Marmalade Filo DV% diff.
Vitamin B1 0.005mg 0.541mg 45%
Selenium 0.6µg 23.3µg 41%
Iron 0.15mg 3.21mg 38%
Vitamin B3 0.052mg 4.073mg 25%
Vitamin B2 0.025mg 0.341mg 24%
Folate 9µg 88µg 20%
Manganese 0.02mg 0.476mg 20%
Sodium 56mg 483mg 19%
Protein 0.3g 7.1g 14%
Phosphorus 4mg 75mg 10%
Fats 0g 6g 9%
Monounsaturated fat 0g 3.149g 8%
Saturated fat 0g 1.47g 7%
Polyunsaturated fat 0g 0.923g 6%
Vitamin B5 0.015mg 0.302mg 6%
Vitamin C 4.8mg 0mg 5%
Carbs 66.3g 52.6g 5%
Fiber 0.7g 1.9g 5%
Zinc 0.04mg 0.49mg 4%
Calories 246kcal 299kcal 3%
Calcium 38mg 11mg 3%
Magnesium 2mg 15mg 3%
Vitamin K 0µg 2.5µg 2%
Copper 0.09mg 0.101mg 1%
Vitamin B6 0.019mg 0.03mg 1%
Potassium 37mg 74mg 1%
Choline 3mg 6.9mg 1%
Net carbs 65.6g 50.7g N/A
Sugar 60g 0.18g N/A
Vitamin E 0.06mg 0.08mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.003mg 0.088mg 0%
Threonine 0.005mg 0.194mg 0%
Isoleucine 0.008mg 0.246mg 0%
Leucine 0.007mg 0.49mg 0%
Lysine 0.015mg 0.158mg 0%
Methionine 0.006mg 0.126mg 0%
Phenylalanine 0.01mg 0.359mg 0%
Valine 0.013mg 0.286mg 0%
Histidine 0.006mg 0.159mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marmalade Filo
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
3%
Marmalade
30%
Filo
Minerals Daily Need Coverage Score
7%
Marmalade
47%
Filo

Comparison summary

Which food contains less Sodium?
Marmalade
Marmalade contains less Sodium (difference - 427mg)
Which food is lower in Saturated fat?
Marmalade
Marmalade is lower in Saturated fat (difference - 1.47g)
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 59.82g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 5)
Which food is cheaper?
Filo
Filo is cheaper (difference - $2.2)
Which food is richer in minerals?
Filo
Filo is relatively richer in minerals
Which food is richer in vitamins?
Filo
Filo is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Marmalade - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168819/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.