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Mixed nuts vs. Filo — In-Depth Nutrition Comparison

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A recap on differences between mixed nuts and filo

  • Mixed nuts are higher in copper, manganese, phosphorus, vitamin E, magnesium, zinc, vitamin B6, and vitamin B3, yet filo is higher in vitamin B1.
  • Mixed nuts cover your daily copper needs 90% more than filo.
  • Mixed nuts contain 98 times more vitamin E than filo. While mixed nuts contain 7.82mg of vitamin E, filo contains only 0.08mg.
  • The amount of saturated fat in filo is lower.
  • The glycemic index of mixed nuts is lower.

Food varieties used in this article are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Phyllo dough.

Infographic

Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Filo
Filo
1
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 +1426.7%
Contains more CalciumCalcium +963.6%
Contains more PotassiumPotassium +754.1%
Contains more CopperCopper +798%
Contains more ZincZinc +585.7%
Contains more PhosphorusPhosphorus +508%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +328.6%
Contains more SeleniumSelenium +45.5%
Contains more IronIron +23%

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Filo
Filo
2
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 EVitamin E +9675%
Contains more Vitamin B3Vitamin B3 +89.3%
Contains more Vitamin B5Vitamin B5 +277.5%
Contains more Vitamin B6Vitamin B6 +1073.3%
Contains more Vitamin KVitamin K +128%
Contains more CholineCholine +653.6%
Contains more Vitamin B1Vitamin B1 +186.2%
Contains more Vitamin B2Vitamin B2 +74%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~88µg

All nutrients comparison - raw data values

Nutrient Mixed nuts Filo DV% diff.
Polyunsaturated fat 14.612g 0.923g 91%
Copper 0.907mg 0.101mg 90%
Fats 53.95g 6g 74%
Manganese 2.04mg 0.476mg 68%
Monounsaturated fat 28.488g 3.149g 63%
Phosphorus 456mg 75mg 54%
Vitamin E 7.82mg 0.08mg 52%
Magnesium 229mg 15mg 51%
Saturated fat 8.711g 1.47g 33%
Vitamin B1 0.189mg 0.541mg 29%
Zinc 3.36mg 0.49mg 26%
Protein 20.04g 7.1g 26%
Vitamin B6 0.352mg 0.03mg 25%
Vitamin B3 7.709mg 4.073mg 23%
Sodium 5mg 483mg 21%
Fiber 7g 1.9g 20%
Selenium 33.9µg 23.3µg 19%
Vitamin B5 1.14mg 0.302mg 17%
Potassium 632mg 74mg 16%
Calories 607kcal 299kcal 15%
Vitamin B2 0.196mg 0.341mg 11%
Calcium 117mg 11mg 11%
Carbs 21.05g 52.6g 11%
Iron 2.61mg 3.21mg 8%
Choline 52mg 6.9mg 8%
Vitamin K 5.7µg 2.5µg 3%
Starch 4.2g 2%
Folate 83µg 88µg 1%
Vitamin C 0.5mg 0mg 1%
Net carbs 14.05g 50.7g N/A
Sugar 4.15g 0.18g N/A
Trans fat 0.055g N/A
Tryptophan 0.22mg 0.088mg 0%
Threonine 0.703mg 0.194mg 0%
Isoleucine 0.826mg 0.246mg 0%
Leucine 1.656mg 0.49mg 0%
Lysine 0.782mg 0.158mg 0%
Methionine 0.283mg 0.126mg 0%
Phenylalanine 1.182mg 0.359mg 0%
Valine 1.001mg 0.286mg 0%
Histidine 0.572mg 0.159mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Filo
Filo
2
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 +182.3%
Contains more FatsFats +799.2%
Contains more OtherOther +69.4%
Contains more CarbsCarbs +149.9%
Contains more WaterWater +1467.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 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 more Mono. FatMonounsaturated fat +804.7%
Contains more Poly. FatPolyunsaturated fat +1483.1%
Contains less Sat. FatSaturated fat -83.1%

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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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.