Oatmeal vs. Filo — In-Depth Nutrition Comparison
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Differences between oatmeal and filo
- Oatmeal has more iron, vitamin B6, vitamin A, and calcium, while filo has more selenium, vitamin B1, folate, vitamin B2, and vitamin B3.
- Oatmeal's daily need coverage for iron is 34% higher.
- The amount of sodium in oatmeal is lower.
- Filo has a lower glycemic index. The glycemic index of filo is 38, while the glycemic index of oatmeal is 79.
The food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Phyllo dough.
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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 | +73.3% |
| Contains more CalciumCalcium | +627.3% |
| Contains more IronIron | +85.7% |
| Contains more ZincZinc | +26.5% |
| Contains less SodiumSodium | -89.9% |
| Contains more ManganeseManganese | +17.2% |
| Contains more PotassiumPotassium | +21.3% |
| Contains more CopperCopper | +53% |
| Contains more SeleniumSelenium | +366% |
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 AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +866.7% |
| Contains more Vitamin EVitamin E | +14.3% |
| Contains more Vitamin B1Vitamin B1 | +108.1% |
| Contains more Vitamin B2Vitamin B2 | +58.6% |
| Contains more Vitamin B3Vitamin B3 | +34.6% |
| Contains more Vitamin KVitamin K | +525% |
| Contains more FolateFolate | +100% |
| Contains more CholineCholine | +46.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.96mg | 3.21mg | 34% |
| Selenium | 5µg | 23.3µg | 33% |
| Vitamin B1 | 0.26mg | 0.541mg | 23% |
| Vitamin B6 | 0.29mg | 0.03mg | 20% |
| Sodium | 49mg | 483mg | 19% |
| Carbs | 11.67g | 52.6g | 14% |
| Vitamin A | 130µg | 0µg | 14% |
| Calories | 68kcal | 299kcal | 12% |
| Folate | 44µg | 88µg | 11% |
| Vitamin B2 | 0.215mg | 0.341mg | 10% |
| Protein | 2.37g | 7.1g | 9% |
| Calcium | 80mg | 11mg | 7% |
| Vitamin B3 | 3.025mg | 4.073mg | 7% |
| Monounsaturated fat | 0.391g | 3.149g | 7% |
| Fats | 1.36g | 6g | 7% |
| Saturated fat | 0.226g | 1.47g | 6% |
| Starch | 10.37g | 4% | |
| Manganese | 0.558mg | 0.476mg | 4% |
| Copper | 0.066mg | 0.101mg | 4% |
| Polyunsaturated fat | 0.426g | 0.923g | 3% |
| Magnesium | 26mg | 15mg | 3% |
| Vitamin K | 0.4µg | 2.5µg | 2% |
| Zinc | 0.62mg | 0.49mg | 1% |
| Fiber | 1.7g | 1.9g | 1% |
| Net carbs | 9.97g | 50.7g | N/A |
| Potassium | 61mg | 74mg | 0% |
| Sugar | 0.46g | 0.18g | N/A |
| Phosphorus | 77mg | 75mg | 0% |
| Vitamin E | 0.07mg | 0.08mg | 0% |
| Vitamin B5 | 0.317mg | 0.302mg | 0% |
| Trans fat | 0.003g | N/A | |
| Choline | 4.7mg | 6.9mg | 0% |
| Tryptophan | 0.04mg | 0.088mg | 0% |
| Threonine | 0.083mg | 0.194mg | 0% |
| Isoleucine | 0.105mg | 0.246mg | 0% |
| Leucine | 0.2mg | 0.49mg | 0% |
| Lysine | 0.135mg | 0.158mg | 0% |
| Methionine | 0.04mg | 0.126mg | 0% |
| Phenylalanine | 0.13mg | 0.359mg | 0% |
| Valine | 0.151mg | 0.286mg | 0% |
| Histidine | 0.057mg | 0.159mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +157.8% |
| Contains more ProteinProtein | +199.6% |
| Contains more FatsFats | +341.2% |
| Contains more CarbsCarbs | +350.7% |
| Contains more OtherOther | +198.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -84.6% |
| Contains more Mono. FatMonounsaturated fat | +705.4% |
| Contains more Poly. FatPolyunsaturated fat | +116.7% |
