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  6. Muenster cheese vs. Filo

Muenster cheese vs. Filo — In-Depth Nutrition Comparison

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How are muenster cheese and filo different?

  • Muenster cheese is richer in calcium, vitamin B12, phosphorus, and zinc, while filo is higher in vitamin B1, iron, vitamin B3, and manganese.
  • Muenster cheese covers your daily need for saturated fat, 88% more than filo.
  • Filo is lower in cholesterol.
  • Filo has a higher glycemic index (38) than muenster cheese (27).

Cheese, muenster and Phyllo dough types were used in this article.

Infographic

Muenster cheese 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 19% 215% 12% 15% 10% 77% 201% 82% 1% 79%
Filo
Filo
5
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 +80%
Contains more CalciumCalcium +6418.2%
Contains more PotassiumPotassium +81.1%
Contains more ZincZinc +473.5%
Contains more PhosphorusPhosphorus +524%
Contains more IronIron +682.9%
Contains more CopperCopper +225.8%
Contains less SodiumSodium -23.1%
Contains more ManganeseManganese +5850%
Contains more SeleniumSelenium +60.7%

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% 99% 5.2% 9% 3.3% 74% 1.9% 11% 13% 184% 6.3% 9% 8.4%
Filo
Filo
4
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +225%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +86.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +123.2%
Contains more Vitamin B1Vitamin B1 +4061.5%
Contains more Vitamin B3Vitamin B3 +3854.4%
Contains more Vitamin B5Vitamin B5 +58.9%
Contains more FolateFolate +633.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.341mg
~equal in Vitamin K ~2.5µg

All nutrients comparison - raw data values

Nutrient Muenster cheese Filo DV% diff.
Saturated fat 19.113g 1.47g 80%
Calcium 717mg 11mg 71%
Vitamin B12 1.47µg 0µg 61%
Phosphorus 468mg 75mg 56%
Vitamin B1 0.013mg 0.541mg 44%
Fats 30.04g 6g 37%
Iron 0.41mg 3.21mg 35%
Vitamin A 298µg 0µg 33%
Protein 23.41g 7.1g 33%
Cholesterol 96mg 0mg 32%
Vitamin B3 0.103mg 4.073mg 25%
Zinc 2.81mg 0.49mg 21%
Manganese 0.008mg 0.476mg 20%
Folate 12µg 88µg 19%
Carbs 1.12g 52.6g 17%
Selenium 14.5µg 23.3µg 16%
Monounsaturated fat 8.711g 3.149g 14%
Fiber 0g 1.9g 8%
Copper 0.031mg 0.101mg 8%
Sodium 628mg 483mg 6%
Calories 368kcal 299kcal 3%
Vitamin D 0.6µg 0µg 3%
Vitamin D 22IU 0IU 3%
Magnesium 27mg 15mg 3%
Vitamin B2 0.32mg 0.341mg 2%
Polyunsaturated fat 0.661g 0.923g 2%
Vitamin B5 0.19mg 0.302mg 2%
Vitamin B6 0.056mg 0.03mg 2%
Potassium 134mg 74mg 2%
Choline 15.4mg 6.9mg 2%
Vitamin E 0.26mg 0.08mg 1%
Net carbs 1.12g 50.7g N/A
Sugar 1.12g 0.18g N/A
Vitamin K 2.5µg 2.5µg 0%
Tryptophan 0.327mg 0.088mg 0%
Threonine 0.888mg 0.194mg 0%
Isoleucine 1.145mg 0.246mg 0%
Leucine 2.26mg 0.49mg 0%
Lysine 2.139mg 0.158mg 0%
Methionine 0.569mg 0.126mg 0%
Phenylalanine 1.24mg 0.359mg 0%
Valine 1.482mg 0.286mg 0%
Histidine 0.829mg 0.159mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 30% 42% 4%
Protein: 23.41 g
Fats: 30.04 g
Carbs: 1.12 g
Water: 41.77 g
Other: 3.66 g
Filo
Filo
1
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 +229.7%
Contains more FatsFats +400.7%
Contains more WaterWater +28.1%
Contains more OtherOther +115.3%
Contains more CarbsCarbs +4596.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated fat: Sat. Fat 19.113 g
Monounsaturated fat: Mono. Fat 8.711 g
Polyunsaturated fat: Poly. Fat 0.661 g
Filo
Filo
2
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 +176.6%
Contains less Sat. FatSaturated fat -92.3%
Contains more Poly. FatPolyunsaturated fat +39.6%

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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. Muenster cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171245/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.