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  6. Hazelnut vs. Filo

Hazelnut vs. Filo — In-Depth Nutrition Comparison

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How are Hazelnut and Filo different?

  • Hazelnut is richer in Manganese, Copper, Vitamin E , Vitamin B6, Magnesium, Fiber, Phosphorus, and Iron, while Filo is higher in Selenium.
  • Hazelnut covers your daily need of Manganese 248% more than Filo.
  • Hazelnut contains 188 times more Vitamin E than Filo. Hazelnut contains 15.03mg of Vitamin E , while Filo contains 0.08mg.

Nuts, hazelnuts or filberts and Phyllo dough types were used in this article.

Infographic

Hazelnut 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.
Hazelnut
Hazelnut
9
:
1
Filo
Filo
Contains more Calcium +936.4%
Contains more Iron +46.4%
Contains more Magnesium +986.7%
Contains more Phosphorus +286.7%
Contains more Potassium +818.9%
Contains less Sodium -100%
Contains more Zinc +400%
Contains more Copper +1607.9%
Contains more Manganese +1197.3%
Contains more Selenium +870.8%
Hazelnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 177% 117% 125% 60% 0% 67% 575% 806% 14%
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Contains more Calcium +936.4%
Contains more Iron +46.4%
Contains more Magnesium +986.7%
Contains more Phosphorus +286.7%
Contains more Potassium +818.9%
Contains less Sodium -100%
Contains more Zinc +400%
Contains more Copper +1607.9%
Contains more Manganese +1197.3%
Contains more Selenium +870.8%

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.
Hazelnut
Hazelnut
8
:
2
Filo
Filo
Contains more Vitamin A +∞%
Contains more Vitamin E +18687.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +18.9%
Contains more Vitamin B5 +204%
Contains more Vitamin B6 +1776.7%
Contains more Folate +28.4%
Contains more Vitamin K +468%
Contains more Vitamin B2 +201.8%
Contains more Vitamin B3 +126.3%
Hazelnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 301% 0% 21% 161% 27% 34% 56% 130% 85% 0% 36%
Filo
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 136% 79% 77% 19% 7% 66% 0% 7%
Contains more Vitamin A +∞%
Contains more Vitamin E +18687.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +18.9%
Contains more Vitamin B5 +204%
Contains more Vitamin B6 +1776.7%
Contains more Folate +28.4%
Contains more Vitamin K +468%
Contains more Vitamin B2 +201.8%
Contains more Vitamin B3 +126.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hazelnut
Hazelnut
3
:
2
Filo
Filo
Contains more Protein +110.6%
Contains more Fats +912.5%
Contains more Other +34.7%
Contains more Carbs +215%
Contains more Water +513.9%
Hazelnut
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Filo
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 Protein +110.6%
Contains more Fats +912.5%
Contains more Other +34.7%
Contains more Carbs +215%
Contains more Water +513.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hazelnut
Hazelnut
2
:
1
Filo
Filo
Contains more Monounsaturated Fat +1349.7%
Contains more Polyunsaturated fat +758.1%
Contains less Saturated Fat -67.1%
Hazelnut
8% 79% 14%
Saturated Fat: 4.464 g
Monounsaturated Fat: 45.652 g
Polyunsaturated fat: 7.92 g
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Contains more Monounsaturated Fat +1349.7%
Contains more Polyunsaturated fat +758.1%
Contains less Saturated Fat -67.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hazelnut Filo Opinion
Net carbs 7g 50.7g Filo
Protein 14.95g 7.1g Hazelnut
Fats 60.75g 6g Hazelnut
Carbs 16.7g 52.6g Filo
Calories 628kcal 299kcal Hazelnut
Starch 0.48g Hazelnut
Fructose 0.07g Hazelnut
Sugar 4.34g 0.18g Filo
Fiber 9.7g 1.9g Hazelnut
Calcium 114mg 11mg Hazelnut
Iron 4.7mg 3.21mg Hazelnut
Magnesium 163mg 15mg Hazelnut
Phosphorus 290mg 75mg Hazelnut
Potassium 680mg 74mg Hazelnut
Sodium 0mg 483mg Hazelnut
Zinc 2.45mg 0.49mg Hazelnut
Copper 1.725mg 0.101mg Hazelnut
Manganese 6.175mg 0.476mg Hazelnut
Selenium 2.4µg 23.3µg Filo
Vitamin A 20IU 0IU Hazelnut
Vitamin A RAE 1µg 0µg Hazelnut
Vitamin E 15.03mg 0.08mg Hazelnut
Vitamin C 6.3mg 0mg Hazelnut
Vitamin B1 0.643mg 0.541mg Hazelnut
Vitamin B2 0.113mg 0.341mg Filo
Vitamin B3 1.8mg 4.073mg Filo
Vitamin B5 0.918mg 0.302mg Hazelnut
Vitamin B6 0.563mg 0.03mg Hazelnut
Folate 113µg 88µg Hazelnut
Vitamin K 14.2µg 2.5µg Hazelnut
Tryptophan 0.193mg 0.088mg Hazelnut
Threonine 0.497mg 0.194mg Hazelnut
Isoleucine 0.545mg 0.246mg Hazelnut
Leucine 1.063mg 0.49mg Hazelnut
Lysine 0.42mg 0.158mg Hazelnut
Methionine 0.221mg 0.126mg Hazelnut
Phenylalanine 0.663mg 0.359mg Hazelnut
Valine 0.701mg 0.286mg Hazelnut
Histidine 0.432mg 0.159mg Hazelnut
Saturated Fat 4.464g 1.47g Filo
Monounsaturated Fat 45.652g 3.149g Hazelnut
Polyunsaturated fat 7.92g 0.923g Hazelnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut Filo
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
71%
Hazelnut
32%
Filo
Minerals Daily Need Coverage Score
197%
Hazelnut
47%
Filo

Comparison summary

Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 483mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Hazelnut
Hazelnut is relatively richer in minerals
Which food is richer in vitamins?
Hazelnut
Hazelnut is relatively richer in vitamins
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 4.16g)
Which food is lower in Saturated Fat?
Filo
Filo is lower in Saturated Fat (difference - 2.994g)
Which food is cheaper?
Filo
Filo is cheaper (difference - $3.2)
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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.