Nutmeg vs. Filo — In-Depth Nutrition Comparison
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Summary of differences between nutmeg and filo
- Nutmeg has more manganese, copper, fiber, magnesium, and phosphorus; however, filo is higher in selenium, vitamin B2, and vitamin B3.
- Nutmeg covers your daily need for saturated fat, 122% more than filo.
- Nutmeg has 12 times more magnesium than filo. While nutmeg has 183mg of magnesium, filo has only 15mg.
- Filo has less saturated fat.
- The glycemic index of filo is higher.
These are the specific foods used in this comparison Spices, nutmeg, ground and Phyllo dough.
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.
| Contains more MagnesiumMagnesium | +1120% |
| Contains more CalciumCalcium | +1572.7% |
| Contains more PotassiumPotassium | +373% |
| Contains more CopperCopper | +916.8% |
| Contains more ZincZinc | +338.8% |
| Contains more PhosphorusPhosphorus | +184% |
| Contains less SodiumSodium | -96.7% |
| Contains more ManganeseManganese | +509.2% |
| Contains more SeleniumSelenium | +1356.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +433.3% |
| Contains more CholineCholine | +27.5% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +56.4% |
| Contains more Vitamin B2Vitamin B2 | +498.2% |
| Contains more Vitamin B3Vitamin B3 | +213.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +15.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 25.94g | 1.47g | 111% |
| Manganese | 2.9mg | 0.476mg | 105% |
| Copper | 1.027mg | 0.101mg | 103% |
| Fiber | 20.8g | 1.9g | 76% |
| Fats | 36.31g | 6g | 47% |
| Magnesium | 183mg | 15mg | 40% |
| Selenium | 1.6µg | 23.3µg | 39% |
| Vitamin B2 | 0.057mg | 0.341mg | 22% |
| Phosphorus | 213mg | 75mg | 20% |
| Sodium | 16mg | 483mg | 20% |
| Vitamin B3 | 1.299mg | 4.073mg | 17% |
| Calcium | 184mg | 11mg | 17% |
| Vitamin B1 | 0.346mg | 0.541mg | 16% |
| Zinc | 2.15mg | 0.49mg | 15% |
| Calories | 525kcal | 299kcal | 11% |
| Vitamin B6 | 0.16mg | 0.03mg | 10% |
| Potassium | 350mg | 74mg | 8% |
| Vitamin B5 | 0.302mg | 6% | |
| Polyunsaturated fat | 0.35g | 0.923g | 4% |
| Protein | 5.84g | 7.1g | 3% |
| Folate | 76µg | 88µg | 3% |
| Vitamin C | 3mg | 0mg | 3% |
| Iron | 3.04mg | 3.21mg | 2% |
| Vitamin K | 0µg | 2.5µg | 2% |
| Vitamin E | 0mg | 0.08mg | 1% |
| Carbs | 49.29g | 52.6g | 1% |
| Vitamin A | 5µg | 0µg | 1% |
| Net carbs | 28.49g | 50.7g | N/A |
| Sugar | 2.99g | 0.18g | N/A |
| Choline | 8.8mg | 6.9mg | 0% |
| Monounsaturated fat | 3.22g | 3.149g | 0% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +505.2% |
| Contains more OtherOther | +37.1% |
| Contains more ProteinProtein | +21.6% |
| Contains more WaterWater | +423.3% |
~equal in
Carbs
~52.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -94.3% |
| Contains more Poly. FatPolyunsaturated fat | +163.7% |
~equal in
Monounsaturated fat
~3.149g
