Oats vs. Filo — In-Depth Nutrition Comparison
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What are the main differences between oats and filo?
- Oats are richer in manganese, phosphorus, copper, magnesium, fiber, zinc, vitamin B5, and iron, while filo is higher in vitamin B3.
- Oats' daily need coverage for manganese is 193% higher.
- Filo has 12 times less magnesium than oats. Oats have 177mg of magnesium, while filo has 15mg.
- Oats are lower in sodium.
- Oats have a higher glycemic index (59) than filo (38).
We used Oats and Phyllo dough types in this comparison.
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 | +1080% |
| Contains more CalciumCalcium | +390.9% |
| Contains more PotassiumPotassium | +479.7% |
| Contains more IronIron | +47% |
| Contains more CopperCopper | +519.8% |
| Contains more ZincZinc | +710.2% |
| Contains more PhosphorusPhosphorus | +597.3% |
| Contains less SodiumSodium | -99.6% |
| Contains more ManganeseManganese | +932.8% |
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.
| Contains more Vitamin B1Vitamin B1 | +41% |
| Contains more Vitamin B5Vitamin B5 | +346.7% |
| Contains more Vitamin B6Vitamin B6 | +296.7% |
| Contains more Vitamin B2Vitamin B2 | +145.3% |
| Contains more Vitamin B3Vitamin B3 | +323.8% |
| Contains more FolateFolate | +57.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 4.916mg | 0.476mg | 193% |
| Phosphorus | 523mg | 75mg | 64% |
| Copper | 0.626mg | 0.101mg | 58% |
| Selenium | 23.3µg | 42% | |
| Magnesium | 177mg | 15mg | 39% |
| Fiber | 10.6g | 1.9g | 35% |
| Zinc | 3.97mg | 0.49mg | 32% |
| Sodium | 2mg | 483mg | 21% |
| Vitamin B5 | 1.349mg | 0.302mg | 21% |
| Protein | 16.89g | 7.1g | 20% |
| Vitamin B3 | 0.961mg | 4.073mg | 19% |
| Vitamin B1 | 0.763mg | 0.541mg | 19% |
| Iron | 4.72mg | 3.21mg | 19% |
| Vitamin B2 | 0.139mg | 0.341mg | 16% |
| Polyunsaturated fat | 2.535g | 0.923g | 11% |
| Potassium | 429mg | 74mg | 10% |
| Folate | 56µg | 88µg | 8% |
| Vitamin B6 | 0.119mg | 0.03mg | 7% |
| Calories | 389kcal | 299kcal | 5% |
| Carbs | 66.27g | 52.6g | 5% |
| Calcium | 54mg | 11mg | 4% |
| Vitamin K | 2.5µg | 2% | |
| Monounsaturated fat | 2.178g | 3.149g | 2% |
| Vitamin E | 0.08mg | 1% | |
| Saturated fat | 1.217g | 1.47g | 1% |
| Fats | 6.9g | 6g | 1% |
| Choline | 6.9mg | 1% | |
| Net carbs | 55.67g | 50.7g | N/A |
| Sugar | 0.18g | N/A | |
| Tryptophan | 0.234mg | 0.088mg | 0% |
| Threonine | 0.575mg | 0.194mg | 0% |
| Isoleucine | 0.694mg | 0.246mg | 0% |
| Leucine | 1.284mg | 0.49mg | 0% |
| Lysine | 0.701mg | 0.158mg | 0% |
| Methionine | 0.312mg | 0.126mg | 0% |
| Phenylalanine | 0.895mg | 0.359mg | 0% |
| Valine | 0.937mg | 0.286mg | 0% |
| Histidine | 0.405mg | 0.159mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +137.9% |
| Contains more FatsFats | +15% |
| Contains more CarbsCarbs | +26% |
| Contains more WaterWater | +296.6% |
~equal in
Other
~1.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -17.2% |
| Contains more Poly. FatPolyunsaturated fat | +174.6% |
| Contains more Mono. FatMonounsaturated fat | +44.6% |
