Porridge vs. Filo — In-Depth Nutrition Comparison
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Differences between porridge and filo
- Porridge has more calcium, while filo has more vitamin B1, selenium, vitamin B2, vitamin B3, manganese, folate, and phosphorus.
- Filo's daily need coverage for vitamin B1 is 40% higher.
- Filo contains 8 times less calcium than porridge. Porridge contains 87mg of calcium, while filo contains 11mg.
- The amount of saturated fat in porridge is lower.
- Filo has a lower glycemic index. The glycemic index of filo is 38, while the glycemic index of porridge is 66.
The food types used in this comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt 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 CalciumCalcium | +690.9% |
| Contains more IronIron | +16.5% |
| Contains less SodiumSodium | -98.8% |
| Contains more MagnesiumMagnesium | +200% |
| Contains more PotassiumPotassium | +362.5% |
| Contains more CopperCopper | +152.5% |
| Contains more ZincZinc | +276.9% |
| Contains more PhosphorusPhosphorus | +400% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +732.1% |
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 EVitamin E | +300% |
| Contains more Vitamin B1Vitamin B1 | +883.6% |
| Contains more Vitamin B2Vitamin B2 | +1264% |
| Contains more Vitamin B3Vitamin B3 | +683.3% |
| Contains more Vitamin B5Vitamin B5 | +325.4% |
| Contains more Vitamin B6Vitamin B6 | +130.8% |
| Contains more Vitamin KVitamin K | +2400% |
| Contains more FolateFolate | +633.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.055mg | 0.541mg | 41% |
| Selenium | 2.8µg | 23.3µg | 37% |
| Vitamin B2 | 0.025mg | 0.341mg | 24% |
| Vitamin B3 | 0.52mg | 4.073mg | 22% |
| Sodium | 6mg | 483mg | 21% |
| Manganese | 0mg | 0.476mg | 21% |
| Folate | 12µg | 88µg | 19% |
| Carbs | 10.52g | 52.6g | 14% |
| Calories | 50kcal | 299kcal | 12% |
| Protein | 1.44g | 7.1g | 11% |
| Phosphorus | 15mg | 75mg | 9% |
| Fats | 0.21g | 6g | 9% |
| Calcium | 87mg | 11mg | 8% |
| Monounsaturated fat | 0.028g | 3.149g | 8% |
| Saturated fat | 0.033g | 1.47g | 7% |
| Copper | 0.04mg | 0.101mg | 7% |
| Iron | 3.74mg | 3.21mg | 7% |
| Fiber | 0.5g | 1.9g | 6% |
| Vitamin B5 | 0.071mg | 0.302mg | 5% |
| Polyunsaturated fat | 0.114g | 0.923g | 5% |
| Zinc | 0.13mg | 0.49mg | 3% |
| Vitamin K | 0.1µg | 2.5µg | 2% |
| Potassium | 16mg | 74mg | 2% |
| Magnesium | 5mg | 15mg | 2% |
| Vitamin B6 | 0.013mg | 0.03mg | 1% |
| Choline | 6.9mg | 1% | |
| Net carbs | 10.02g | 50.7g | N/A |
| Sugar | 0.03g | 0.18g | N/A |
| Vitamin E | 0.02mg | 0.08mg | 0% |
| Tryptophan | 0.02mg | 0.088mg | 0% |
| Threonine | 0.045mg | 0.194mg | 0% |
| Isoleucine | 0.063mg | 0.246mg | 0% |
| Leucine | 0.11mg | 0.49mg | 0% |
| Lysine | 0.037mg | 0.158mg | 0% |
| Methionine | 0.027mg | 0.126mg | 0% |
| Phenylalanine | 0.078mg | 0.359mg | 0% |
| Valine | 0.07mg | 0.286mg | 0% |
| Histidine | 0.033mg | 0.159mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +168.7% |
| Contains more ProteinProtein | +393.1% |
| Contains more FatsFats | +2757.1% |
| Contains more CarbsCarbs | +400% |
| Contains more OtherOther | +672.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.8% |
| Contains more Mono. FatMonounsaturated fat | +11146.4% |
| Contains more Poly. FatPolyunsaturated fat | +709.6% |
