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  6. Millet flour vs. Filo

Millet flour vs. Filo — In-Depth Nutrition Comparison

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A recap on differences between millet flour and filo

  • Millet flour is higher in copper, phosphorus, vitamin B6, magnesium, manganese, zinc, vitamin B5, and selenium, yet filo is higher in vitamin B2.
  • Millet flour covers your daily copper needs 48% more than filo.
  • Millet flour contains 12 times more vitamin B6 than filo. While millet flour contains 0.372mg of vitamin B6, filo contains only 0.03mg.
  • The amount of sodium in millet flour is lower.
  • The glycemic index of filo is lower.

Food varieties used in this article are Millet flour and Phyllo dough.

Infographic

Millet flour 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 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Filo
Filo
0
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 +693.3%
Contains more CalciumCalcium +27.3%
Contains more PotassiumPotassium +202.7%
Contains more IronIron +22.7%
Contains more CopperCopper +429.7%
Contains more ZincZinc +436.7%
Contains more PhosphorusPhosphorus +280%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +110.5%
Contains more SeleniumSelenium +40.3%

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 0% 0% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Filo
Filo
5
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 EVitamin E +37.5%
Contains more Vitamin B3Vitamin B3 +47.8%
Contains more Vitamin B5Vitamin B5 +319.5%
Contains more Vitamin B6Vitamin B6 +1140%
Contains more Vitamin B1Vitamin B1 +31%
Contains more Vitamin B2Vitamin B2 +367.1%
Contains more Vitamin KVitamin K +212.5%
Contains more FolateFolate +109.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet flour Filo DV% diff.
Copper 0.535mg 0.101mg 48%
Phosphorus 285mg 75mg 30%
Starch 69.88g 29%
Vitamin B6 0.372mg 0.03mg 26%
Magnesium 119mg 15mg 25%
Manganese 1.002mg 0.476mg 23%
Vitamin B2 0.073mg 0.341mg 21%
Sodium 4mg 483mg 21%
Vitamin B5 1.267mg 0.302mg 19%
Zinc 2.63mg 0.49mg 19%
Selenium 32.7µg 23.3µg 17%
Vitamin B3 6.02mg 4.073mg 12%
Folate 42µg 88µg 12%
Polyunsaturated fat 2.618g 0.923g 11%
Vitamin B1 0.413mg 0.541mg 11%
Iron 3.94mg 3.21mg 9%
Carbs 75.12g 52.6g 8%
Protein 10.75g 7.1g 7%
Monounsaturated fat 0.924g 3.149g 6%
Fiber 3.5g 1.9g 6%
Saturated fat 0.536g 1.47g 4%
Calories 382kcal 299kcal 4%
Potassium 224mg 74mg 4%
Fats 4.25g 6g 3%
Vitamin K 0.8µg 2.5µg 1%
Choline 6.9mg 1%
Net carbs 71.62g 50.7g N/A
Calcium 14mg 11mg 0%
Sugar 1.66g 0.18g N/A
Vitamin E 0.11mg 0.08mg 0%
Trans fat 0.002g N/A
Tryptophan 0.17mg 0.088mg 0%
Threonine 0.354mg 0.194mg 0%
Isoleucine 0.473mg 0.246mg 0%
Leucine 1.537mg 0.49mg 0%
Lysine 0.144mg 0.158mg 0%
Methionine 0.319mg 0.126mg 0%
Phenylalanine 0.675mg 0.359mg 0%
Valine 0.584mg 0.286mg 0%
Histidine 0.257mg 0.159mg 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Filo
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 ProteinProtein +51.4%
Contains more CarbsCarbs +42.8%
Contains more FatsFats +41.2%
Contains more WaterWater +276%
Contains more OtherOther +40.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
Filo
Filo
1
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 less Sat. FatSaturated fat -63.5%
Contains more Poly. FatPolyunsaturated fat +183.6%
Contains more Mono. FatMonounsaturated fat +240.8%

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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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.