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Mangosteen vs. Filo — In-Depth Nutrition Comparison

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A recap on differences between mangosteen and filo

  • Filo is higher than mangosteen in vitamin B1, iron, vitamin B3, vitamin B2, manganese, folate, phosphorus, and vitamin B5.
  • Filo covers your daily vitamin B1 needs 41% more than mangosteen.
  • The amount of sodium in mangosteen is lower.
  • The glycemic index of filo is lower.

Food varieties used in this article are Mangosteen, canned, syrup pack and Phyllo dough.

Infographic

Mangosteen vs Filo 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 3.6% 4.2% 11% 23% 5.7% 3.4% 0.91% 13% 0%
Filo
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 6.5% 120% 34% 13% 32% 63% 62% 127%
Contains less SodiumSodium -98.6%
Contains more MagnesiumMagnesium +15.4%
Contains more PotassiumPotassium +54.2%
Contains more IronIron +970%
Contains more CopperCopper +46.4%
Contains more ZincZinc +133.3%
Contains more PhosphorusPhosphorus +837.5%
Contains more ManganeseManganese +366.7%
~equal in Calcium ~11mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 9.7% 0.67% 0% 0% 14% 12% 5.4% 1.9% 4.2% 0% 0% 23% 0%
Filo
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.6% 0% 135% 79% 76% 18% 6.9% 0% 6.3% 66% 3.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +901.9%
Contains more Vitamin B2Vitamin B2 +531.5%
Contains more Vitamin B3Vitamin B3 +1324.1%
Contains more Vitamin B5Vitamin B5 +843.8%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more FolateFolate +183.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 81%
Protein: 0.41 g
Fats: 0.58 g
Carbs: 17.91 g
Water: 80.94 g
Other: 0.16 g
Filo
4
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 WaterWater +148.3%
Contains more ProteinProtein +1631.7%
Contains more FatsFats +934.5%
Contains more CarbsCarbs +193.7%
Contains more OtherOther +962.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mangosteen Filo
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mangosteen Filo DV% diff.
Selenium 23.3µg 42%
Vitamin B1 0.054mg 0.541mg 41%
Iron 0.3mg 3.21mg 36%
Vitamin B3 0.286mg 4.073mg 24%
Vitamin B2 0.054mg 0.341mg 22%
Sodium 7mg 483mg 21%
Manganese 0.102mg 0.476mg 16%
Folate 31µg 88µg 14%
Protein 0.41g 7.1g 13%
Carbs 17.91g 52.6g 12%
Calories 73kcal 299kcal 11%
Phosphorus 8mg 75mg 10%
Monounsaturated fat 3.149g 8%
Fats 0.58g 6g 8%
Saturated fat 1.47g 7%
Polyunsaturated fat 0.923g 6%
Vitamin B5 0.032mg 0.302mg 5%
Copper 0.069mg 0.101mg 4%
Zinc 0.21mg 0.49mg 3%
Vitamin C 2.9mg 0mg 3%
Vitamin K 2.5µg 2%
Potassium 48mg 74mg 1%
Vitamin B6 0.018mg 0.03mg 1%
Vitamin E 0.08mg 1%
Choline 6.9mg 1%
Net carbs 16.11g 50.7g N/A
Magnesium 13mg 15mg 0%
Calcium 12mg 11mg 0%
Sugar 0.18g N/A
Fiber 1.8g 1.9g 0%
Vitamin A 2µg 0µg 0%
Tryptophan 0.088mg 0%
Threonine 0.194mg 0%
Isoleucine 0.246mg 0%
Leucine 0.49mg 0%
Lysine 0.158mg 0%
Methionine 0.126mg 0%
Phenylalanine 0.359mg 0%
Valine 0.286mg 0%
Histidine 0.159mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mangosteen Filo
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
5%
Mangosteen
30%
Filo
Minerals Daily Need Coverage Score
7%
Mangosteen
47%
Filo

Comparison summary

Which food is lower in Sugar?
Mangosteen
Mangosteen is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Mangosteen
Mangosteen contains less Sodium (difference - 476mg)
Which food is lower in Saturated fat?
Mangosteen
Mangosteen is lower in Saturated fat (difference - 1.47g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 20)
Which food is cheaper?
Filo
Filo is cheaper (difference - $5)
Which food is richer in minerals?
Filo
Filo is relatively richer in minerals
Which food is richer in vitamins?
Filo
Filo is relatively richer in vitamins
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. Mangosteen - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169090/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.