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Peanut vs. Filo — In-Depth Nutrition Comparison

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A recap on differences between Peanut and Filo

  • Peanut is higher in Copper, Manganese, Vitamin E , Vitamin B3, Phosphorus, Folate, Magnesium, Vitamin B5, and Fiber, yet Filo is higher in Selenium.
  • Peanut covers your daily Copper needs 116% more than Filo.
  • Peanut contains 104 times more Vitamin E than Filo. While Peanut contains 8.33mg of Vitamin E , Filo contains only 0.08mg.

Food varieties used in this article are Peanuts, all types, raw and Phyllo dough.

Infographic

Peanut 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.
Peanut
9
:
1
Filo
Contains more Calcium +736.4%
Contains more Iron +42.7%
Contains more Magnesium +1020%
Contains more Phosphorus +401.3%
Contains more Potassium +852.7%
Contains less Sodium -96.3%
Contains more Zinc +567.3%
Contains more Copper +1032.7%
Contains more Manganese +306.3%
Contains more Selenium +223.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 172% 120% 162% 63% 3% 90% 382% 253% 40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Contains more Calcium +736.4%
Contains more Iron +42.7%
Contains more Magnesium +1020%
Contains more Phosphorus +401.3%
Contains more Potassium +852.7%
Contains less Sodium -96.3%
Contains more Zinc +567.3%
Contains more Copper +1032.7%
Contains more Manganese +306.3%
Contains more Selenium +223.6%

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.
Peanut
6
:
2
Filo
Contains more Vitamin E +10312.5%
Contains more Vitamin B1 +18.3%
Contains more Vitamin B3 +196.2%
Contains more Vitamin B5 +485.1%
Contains more Vitamin B6 +1060%
Contains more Folate +172.7%
Contains more Vitamin B2 +152.6%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 167% 0% 0% 160% 32% 227% 107% 81% 180% 0% 0%
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 E +10312.5%
Contains more Vitamin B1 +18.3%
Contains more Vitamin B3 +196.2%
Contains more Vitamin B5 +485.1%
Contains more Vitamin B6 +1060%
Contains more Folate +172.7%
Contains more Vitamin B2 +152.6%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut
3
:
2
Filo
Contains more Protein +263.4%
Contains more Fats +720.7%
Contains more Other +37.1%
Contains more Carbs +226.1%
Contains more Water +401.5%
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
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 +263.4%
Contains more Fats +720.7%
Contains more Other +37.1%
Contains more Carbs +226.1%
Contains more Water +401.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut
2
:
1
Filo
Contains more Monounsaturated Fat +675.7%
Contains more Polyunsaturated fat +1585.6%
Contains less Saturated Fat -76.6%
14% 53% 34%
Saturated Fat: 6.279 g
Monounsaturated Fat: 24.426 g
Polyunsaturated fat: 15.558 g
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Contains more Monounsaturated Fat +675.7%
Contains more Polyunsaturated fat +1585.6%
Contains less Saturated Fat -76.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Peanut 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 Peanut Filo Opinion
Net carbs 7.63g 50.7g Filo
Protein 25.8g 7.1g Peanut
Fats 49.24g 6g Peanut
Carbs 16.13g 52.6g Filo
Calories 567kcal 299kcal Peanut
Sugar 4.72g 0.18g Filo
Fiber 8.5g 1.9g Peanut
Calcium 92mg 11mg Peanut
Iron 4.58mg 3.21mg Peanut
Magnesium 168mg 15mg Peanut
Phosphorus 376mg 75mg Peanut
Potassium 705mg 74mg Peanut
Sodium 18mg 483mg Peanut
Zinc 3.27mg 0.49mg Peanut
Copper 1.144mg 0.101mg Peanut
Manganese 1.934mg 0.476mg Peanut
Selenium 7.2µg 23.3µg Filo
Vitamin E 8.33mg 0.08mg Peanut
Vitamin B1 0.64mg 0.541mg Peanut
Vitamin B2 0.135mg 0.341mg Filo
Vitamin B3 12.066mg 4.073mg Peanut
Vitamin B5 1.767mg 0.302mg Peanut
Vitamin B6 0.348mg 0.03mg Peanut
Folate 240µg 88µg Peanut
Vitamin K 0µg 2.5µg Filo
Tryptophan 0.25mg 0.088mg Peanut
Threonine 0.883mg 0.194mg Peanut
Isoleucine 0.907mg 0.246mg Peanut
Leucine 1.672mg 0.49mg Peanut
Lysine 0.926mg 0.158mg Peanut
Methionine 0.317mg 0.126mg Peanut
Phenylalanine 1.377mg 0.359mg Peanut
Valine 1.082mg 0.286mg Peanut
Histidine 0.652mg 0.159mg Peanut
Saturated Fat 6.279g 1.47g Filo
Monounsaturated Fat 24.426g 3.149g Peanut
Polyunsaturated fat 15.558g 0.923g Peanut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut 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
79%
Peanut
32%
Filo
Minerals Daily Need Coverage Score
131%
Peanut
47%
Filo

Comparison summary

Which food contains less Sodium?
Peanut
Peanut contains less Sodium (difference - 465mg)
Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Peanut
Peanut is relatively richer in minerals
Which food is richer in vitamins?
Peanut
Peanut is relatively richer in vitamins
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 4.54g)
Which food is lower in Saturated Fat?
Filo
Filo is lower in Saturated Fat (difference - 4.809g)
Which food is cheaper?
Filo
Filo is cheaper (difference - $2.8)
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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.