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  6. Sauerkraut vs. Filo

Sauerkraut vs. Filo — In-Depth Nutrition Comparison

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What are the differences between Sauerkraut and Filo?

  • Sauerkraut is higher in Vitamin C, and Vitamin K, however, Filo is richer in Vitamin B1, Selenium, Vitamin B3, Vitamin B2, Iron, Folate, Manganese, and Phosphorus.
  • Filo's daily need coverage for Vitamin B1 is 43% more.

We used Sauerkraut, canned, solids and liquids and Phyllo dough types in this article.

Infographic

Sauerkraut vs Filo infographic
Infographic link

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.
Sauerkraut
Sauerkraut
2
:
8
Filo
Filo
Contains more Calcium +172.7%
Contains more Potassium +129.7%
Contains more Iron +118.4%
Contains more Magnesium +15.4%
Contains more Phosphorus +275%
Contains less Sodium -26.9%
Contains more Zinc +157.9%
Contains more Manganese +215.2%
Contains more Selenium +3783.3%
Equal in Copper - 0.101
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Contains more Calcium +172.7%
Contains more Potassium +129.7%
Contains more Iron +118.4%
Contains more Magnesium +15.4%
Contains more Phosphorus +275%
Contains less Sodium -26.9%
Contains more Zinc +157.9%
Contains more Manganese +215.2%
Contains more Selenium +3783.3%
Equal in Copper - 0.101

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.
Sauerkraut
Sauerkraut
5
:
5
Filo
Filo
Contains more Vitamin A +∞%
Contains more Vitamin E +75%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +333.3%
Contains more Vitamin K +420%
Contains more Vitamin B1 +2476.2%
Contains more Vitamin B2 +1450%
Contains more Vitamin B3 +2748.3%
Contains more Vitamin B5 +224.7%
Contains more Folate +266.7%
Sauerkraut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 33%
Filo
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 136% 79% 77% 19% 7% 66% 0% 7%
Contains more Vitamin A +∞%
Contains more Vitamin E +75%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +333.3%
Contains more Vitamin K +420%
Contains more Vitamin B1 +2476.2%
Contains more Vitamin B2 +1450%
Contains more Vitamin B3 +2748.3%
Contains more Vitamin B5 +224.7%
Contains more Folate +266.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sauerkraut
Sauerkraut
2
:
3
Filo
Filo
Contains more Water +183.8%
Contains more Other +26.5%
Contains more Protein +680.2%
Contains more Fats +4185.7%
Contains more Carbs +1129%
Sauerkraut
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Filo
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 Water +183.8%
Contains more Other +26.5%
Contains more Protein +680.2%
Contains more Fats +4185.7%
Contains more Carbs +1129%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sauerkraut
Sauerkraut
1
:
2
Filo
Filo
Contains less Saturated Fat -97.7%
Contains more Monounsaturated Fat +24123.1%
Contains more Polyunsaturated fat +1277.6%
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Contains less Saturated Fat -97.7%
Contains more Monounsaturated Fat +24123.1%
Contains more Polyunsaturated fat +1277.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sauerkraut Filo Opinion
Net carbs 1.38g 50.7g Filo
Protein 0.91g 7.1g Filo
Fats 0.14g 6g Filo
Carbs 4.28g 52.6g Filo
Calories 19kcal 299kcal Filo
Fructose 0.04g Sauerkraut
Sugar 1.78g 0.18g Filo
Fiber 2.9g 1.9g Sauerkraut
Calcium 30mg 11mg Sauerkraut
Iron 1.47mg 3.21mg Filo
Magnesium 13mg 15mg Filo
Phosphorus 20mg 75mg Filo
Potassium 170mg 74mg Sauerkraut
Sodium 661mg 483mg Filo
Zinc 0.19mg 0.49mg Filo
Copper 0.096mg 0.101mg Filo
Manganese 0.151mg 0.476mg Filo
Selenium 0.6µg 23.3µg Filo
Vitamin A 18IU 0IU Sauerkraut
Vitamin A RAE 1µg 0µg Sauerkraut
Vitamin E 0.14mg 0.08mg Sauerkraut
Vitamin C 14.7mg 0mg Sauerkraut
Vitamin B1 0.021mg 0.541mg Filo
Vitamin B2 0.022mg 0.341mg Filo
Vitamin B3 0.143mg 4.073mg Filo
Vitamin B5 0.093mg 0.302mg Filo
Vitamin B6 0.13mg 0.03mg Sauerkraut
Folate 24µg 88µg Filo
Vitamin K 13µg 2.5µg Sauerkraut
Tryptophan 0.008mg 0.088mg Filo
Threonine 0.025mg 0.194mg Filo
Isoleucine 0.021mg 0.246mg Filo
Leucine 0.029mg 0.49mg Filo
Lysine 0.031mg 0.158mg Filo
Methionine 0.009mg 0.126mg Filo
Phenylalanine 0.023mg 0.359mg Filo
Valine 0.03mg 0.286mg Filo
Histidine 0.016mg 0.159mg Filo
Saturated Fat 0.034g 1.47g Sauerkraut
Monounsaturated Fat 0.013g 3.149g Filo
Polyunsaturated fat 0.067g 0.923g Filo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Filo
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
13%
Sauerkraut
32%
Filo
Minerals Daily Need Coverage Score
24%
Sauerkraut
47%
Filo

Comparison summary

Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 1.436g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 6)
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 1.6g)
Which food contains less Sodium?
Filo
Filo contains less Sodium (difference - 178mg)
Which food is cheaper?
Filo
Filo is cheaper (difference - $1)
Which food is richer in minerals?
Filo
Filo is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.