Brown rice vs. Filo — In-Depth Nutrition Comparison

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A recap on the differences between brown rice and filo

Brown rice is higher in manganese and vitamin B6, yet filo is higher in iron, selenium, vitamin B1, vitamin B2, folate, and vitamin B3.
Filo covers your daily iron needs 33% more than brown rice.
Brown rice contains 4 times more vitamin B6 than filo. While brown rice contains 0.123mg of vitamin B6, filo contains only 0.03mg.
The amount of saturated fat in brown rice is lower.
The glycemic index of filo is lower.

Food varieties used in this article are Rice, brown, long-grain, cooked 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.

Brown rice

Filo

Contains more MagnesiumMagnesium	+160%
Contains more PotassiumPotassium	+16.2%
Contains more ZincZinc	+44.9%
Contains more PhosphorusPhosphorus	+37.3%
Contains less SodiumSodium	-99.2%
Contains more ManganeseManganese	+104.6%

Contains more CalciumCalcium	+266.7%
Contains more IronIron	+473.2%
Contains more SeleniumSelenium	+301.7%

~equal in Copper ~0.101mg

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.

Brown rice

Filo

Contains more Vitamin EVitamin E	+112.5%
Contains more Vitamin B5Vitamin B5	+25.8%
Contains more Vitamin B6Vitamin B6	+310%
Contains more CholineCholine	+33.3%

Contains more Vitamin B1Vitamin B1	+203.9%
Contains more Vitamin B2Vitamin B2	+394.2%
Contains more Vitamin B3Vitamin B3	+59%
Contains more Vitamin KVitamin K	+1150%
Contains more FolateFolate	+877.8%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	0.56mg	3.21mg	33%
Selenium	5.8µg	23.3µg	32%
Vitamin B1	0.178mg	0.541mg	30%
Manganese	0.974mg	0.476mg	22%
Vitamin B2	0.069mg	0.341mg	21%
Sodium	4mg	483mg	21%
Folate	9µg	88µg	20%
Starch	24.79g		10%
Vitamin B3	2.561mg	4.073mg	9%
Protein	2.74g	7.1g	9%
Calories	123kcal	299kcal	9%
Carbs	25.58g	52.6g	9%
Fats	0.97g	6g	8%
Vitamin B6	0.123mg	0.03mg	7%
Monounsaturated fat	0.369g	3.149g	7%
Saturated fat	0.26g	1.47g	6%
Magnesium	39mg	15mg	6%
Polyunsaturated fat	0.366g	0.923g	4%
Phosphorus	103mg	75mg	4%
Vitamin B5	0.38mg	0.302mg	2%
Vitamin K	0.2µg	2.5µg	2%
Zinc	0.71mg	0.49mg	2%
Vitamin E	0.17mg	0.08mg	1%
Calcium	3mg	11mg	1%
Fiber	1.6g	1.9g	1%
Copper	0.106mg	0.101mg	1%
Net carbs	23.98g	50.7g	N/A
Potassium	86mg	74mg	0%
Sugar	0.24g	0.18g	N/A
Choline	9.2mg	6.9mg	0%
Tryptophan	0.033mg	0.088mg	0%
Threonine	0.095mg	0.194mg	0%
Isoleucine	0.109mg	0.246mg	0%
Leucine	0.214mg	0.49mg	0%
Lysine	0.099mg	0.158mg	0%
Methionine	0.058mg	0.126mg	0%
Phenylalanine	0.133mg	0.359mg	0%
Valine	0.151mg	0.286mg	0%
Histidine	0.066mg	0.159mg	0%
Omega-3 - ALA	0.011g		N/A
Omega-6 - Linoleic acid	0.355g		N/A