Raisin vs. Filo — In-Depth Nutrition Comparison
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What are the main differences between raisins and filo?
- Raisins are richer in copper, potassium, and vitamin B6, while filo is higher in selenium, vitamin B1, folate, vitamin B3, iron, and vitamin B2.
- Filo's daily need coverage for selenium is 41% higher.
- Filo has 10 times less potassium than raisins. Raisins have 749mg of potassium, while filo has 74mg.
- Raisins are lower in sodium.
- Raisins have a higher glycemic index (64) than filo (38).
We used Raisins, seedless 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 | +113.3% |
| Contains more CalciumCalcium | +354.5% |
| Contains more PotassiumPotassium | +912.2% |
| Contains more CopperCopper | +214.9% |
| Contains more PhosphorusPhosphorus | +34.7% |
| Contains less SodiumSodium | -97.7% |
| Contains more IronIron | +70.7% |
| Contains more ZincZinc | +122.7% |
| Contains more ManganeseManganese | +59.2% |
| Contains more SeleniumSelenium | +3783.3% |
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 EVitamin E | +50% |
| Contains more Vitamin B6Vitamin B6 | +480% |
| Contains more Vitamin KVitamin K | +40% |
| Contains more CholineCholine | +60.9% |
| Contains more Vitamin B1Vitamin B1 | +410.4% |
| Contains more Vitamin B2Vitamin B2 | +172.8% |
| Contains more Vitamin B3Vitamin B3 | +431.7% |
| Contains more Vitamin B5Vitamin B5 | +217.9% |
| Contains more FolateFolate | +1660% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 0.6µg | 23.3µg | 41% |
| Fructose | 29.68g | 37% | |
| Vitamin B1 | 0.106mg | 0.541mg | 36% |
| Copper | 0.318mg | 0.101mg | 24% |
| Vitamin B3 | 0.766mg | 4.073mg | 21% |
| Sodium | 11mg | 483mg | 21% |
| Folate | 5µg | 88µg | 21% |
| Potassium | 749mg | 74mg | 20% |
| Vitamin B2 | 0.125mg | 0.341mg | 17% |
| Iron | 1.88mg | 3.21mg | 17% |
| Vitamin B6 | 0.174mg | 0.03mg | 11% |
| Carbs | 79.18g | 52.6g | 9% |
| Fats | 0.46g | 6g | 9% |
| Monounsaturated fat | 0.051g | 3.149g | 8% |
| Manganese | 0.299mg | 0.476mg | 8% |
| Protein | 3.07g | 7.1g | 8% |
| Fiber | 3.7g | 1.9g | 7% |
| Polyunsaturated fat | 0.037g | 0.923g | 6% |
| Saturated fat | 0.058g | 1.47g | 6% |
| Calcium | 50mg | 11mg | 4% |
| Phosphorus | 101mg | 75mg | 4% |
| Magnesium | 32mg | 15mg | 4% |
| Vitamin B5 | 0.095mg | 0.302mg | 4% |
| Vitamin C | 2.3mg | 0mg | 3% |
| Zinc | 0.22mg | 0.49mg | 2% |
| Starch | 2.7g | 1% | |
| Vitamin K | 3.5µg | 2.5µg | 1% |
| Choline | 11.1mg | 6.9mg | 1% |
| Calories | 299kcal | 299kcal | 0% |
| Net carbs | 75.48g | 50.7g | N/A |
| Sugar | 59.19g | 0.18g | N/A |
| Vitamin E | 0.12mg | 0.08mg | 0% |
| Tryptophan | 0.05mg | 0.088mg | 0% |
| Threonine | 0.077mg | 0.194mg | 0% |
| Isoleucine | 0.057mg | 0.246mg | 0% |
| Leucine | 0.096mg | 0.49mg | 0% |
| Lysine | 0.084mg | 0.158mg | 0% |
| Methionine | 0.021mg | 0.126mg | 0% |
| Phenylalanine | 0.065mg | 0.359mg | 0% |
| Valine | 0.083mg | 0.286mg | 0% |
| Histidine | 0.072mg | 0.159mg | 0% |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +50.5% |
| Contains more ProteinProtein | +131.3% |
| Contains more FatsFats | +1204.3% |
| Contains more WaterWater | +111.3% |
~equal in
Other
~1.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -96.1% |
| Contains more Mono. FatMonounsaturated fat | +6074.5% |
| Contains more Poly. FatPolyunsaturated fat | +2394.6% |
