Potato vs. Filo — In-Depth Nutrition Comparison
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Significant differences between potatoes and filo
- Potatoes have more vitamin C and vitamin B6; however, filo is richer in selenium, vitamin B1, iron, vitamin B2, vitamin B3, folate, and manganese.
- Filo covers your daily selenium needs 42% more than potatoes.
- Potatoes contain less sodium.
- Potatoes have a higher glycemic index. The glycemic index of potatoes is 86, while the glycemic index of filo is 38.
Specific food types used in this comparison are Potatoes, flesh, and skin, raw 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 | +53.3% |
| Contains more PotassiumPotassium | +474.3% |
| Contains less SodiumSodium | -98.8% |
| Contains more IronIron | +296.3% |
| Contains more ZincZinc | +63.3% |
| Contains more PhosphorusPhosphorus | +31.6% |
| Contains more ManganeseManganese | +138% |
| Contains more SeleniumSelenium | +5725% |
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 CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +893.3% |
| Contains more CholineCholine | +75.4% |
| Contains more Vitamin EVitamin E | +700% |
| Contains more Vitamin B1Vitamin B1 | +567.9% |
| Contains more Vitamin B2Vitamin B2 | +965.6% |
| Contains more Vitamin B3Vitamin B3 | +283.9% |
| Contains more Vitamin KVitamin K | +25% |
| Contains more FolateFolate | +486.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 0.4µg | 23.3µg | 42% |
| Vitamin B1 | 0.081mg | 0.541mg | 38% |
| Iron | 0.81mg | 3.21mg | 30% |
| Vitamin B2 | 0.032mg | 0.341mg | 24% |
| Vitamin C | 19.7mg | 0mg | 22% |
| Sodium | 6mg | 483mg | 21% |
| Vitamin B6 | 0.298mg | 0.03mg | 21% |
| Vitamin B3 | 1.061mg | 4.073mg | 19% |
| Folate | 15µg | 88µg | 18% |
| Carbs | 17.49g | 52.6g | 12% |
| Manganese | 0.2mg | 0.476mg | 12% |
| Calories | 77kcal | 299kcal | 11% |
| Protein | 2.05g | 7.1g | 10% |
| Potassium | 425mg | 74mg | 10% |
| Fats | 0.09g | 6g | 9% |
| Monounsaturated fat | 0.002g | 3.149g | 8% |
| Saturated fat | 0.025g | 1.47g | 7% |
| Starch | 15.29g | 6% | |
| Polyunsaturated fat | 0.042g | 0.923g | 6% |
| Phosphorus | 57mg | 75mg | 3% |
| Zinc | 0.3mg | 0.49mg | 2% |
| Magnesium | 23mg | 15mg | 2% |
| Choline | 12.1mg | 6.9mg | 1% |
| Copper | 0.11mg | 0.101mg | 1% |
| Fiber | 2.1g | 1.9g | 1% |
| Net carbs | 15.39g | 50.7g | N/A |
| Calcium | 12mg | 11mg | 0% |
| Sugar | 0.82g | 0.18g | N/A |
| Vitamin E | 0.01mg | 0.08mg | 0% |
| Vitamin B5 | 0.295mg | 0.302mg | 0% |
| Vitamin K | 2µg | 2.5µg | 0% |
| Tryptophan | 0.021mg | 0.088mg | 0% |
| Threonine | 0.067mg | 0.194mg | 0% |
| Isoleucine | 0.066mg | 0.246mg | 0% |
| Leucine | 0.098mg | 0.49mg | 0% |
| Lysine | 0.107mg | 0.158mg | 0% |
| Methionine | 0.032mg | 0.126mg | 0% |
| Phenylalanine | 0.081mg | 0.359mg | 0% |
| Valine | 0.103mg | 0.286mg | 0% |
| Histidine | 0.035mg | 0.159mg | 0% |
| Fructose | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +143.1% |
| Contains more ProteinProtein | +246.3% |
| Contains more FatsFats | +6566.7% |
| Contains more CarbsCarbs | +200.7% |
| Contains more OtherOther | +51.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.3% |
| Contains more Mono. FatMonounsaturated fat | +157350% |
| Contains more Poly. FatPolyunsaturated fat | +2097.6% |