Sesame vs. Filo — In-Depth Nutrition Comparison
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Differences between sesame and filo
- Filo contains less copper, iron, calcium, manganese, magnesium, phosphorus, zinc, vitamin B6, and fiber than sesame.
- Sesame's daily need coverage for copper is 442% higher.
- Filo contains 89 times less calcium than sesame. Sesame contains 975mg of calcium, while filo contains 11mg.
- The amount of saturated fat in filo is lower.
The food types used in this comparison are Seeds, sesame seeds, whole, dried and Phyllo dough.
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 | +2240% |
| Contains more CalciumCalcium | +8763.6% |
| Contains more PotassiumPotassium | +532.4% |
| Contains more IronIron | +353.3% |
| Contains more CopperCopper | +3941.6% |
| Contains more ZincZinc | +1481.6% |
| Contains more PhosphorusPhosphorus | +738.7% |
| Contains less SodiumSodium | -97.7% |
| Contains more ManganeseManganese | +416.8% |
| Contains more SeleniumSelenium | +47.6% |
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 EVitamin E | +212.5% |
| Contains more Vitamin B1Vitamin B1 | +46.2% |
| Contains more Vitamin B6Vitamin B6 | +2533.3% |
| Contains more CholineCholine | +271% |
| Contains more Vitamin B2Vitamin B2 | +38.1% |
| Contains more Vitamin B5Vitamin B5 | +504% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 4.082mg | 0.101mg | 442% |
| Iron | 14.55mg | 3.21mg | 142% |
| Polyunsaturated fat | 21.773g | 0.923g | 139% |
| Calcium | 975mg | 11mg | 96% |
| Manganese | 2.46mg | 0.476mg | 86% |
| Magnesium | 351mg | 15mg | 80% |
| Phosphorus | 629mg | 75mg | 79% |
| Fats | 49.67g | 6g | 67% |
| Zinc | 7.75mg | 0.49mg | 66% |
| Vitamin B6 | 0.79mg | 0.03mg | 58% |
| Fiber | 11.8g | 1.9g | 40% |
| Monounsaturated fat | 18.759g | 3.149g | 39% |
| Saturated fat | 6.957g | 1.47g | 25% |
| Vitamin B1 | 0.791mg | 0.541mg | 21% |
| Protein | 17.73g | 7.1g | 21% |
| Sodium | 11mg | 483mg | 21% |
| Selenium | 34.4µg | 23.3µg | 20% |
| Calories | 573kcal | 299kcal | 14% |
| Potassium | 468mg | 74mg | 12% |
| Carbs | 23.45g | 52.6g | 10% |
| Vitamin B2 | 0.247mg | 0.341mg | 7% |
| Vitamin B5 | 0.05mg | 0.302mg | 5% |
| Vitamin B3 | 4.515mg | 4.073mg | 3% |
| Choline | 25.6mg | 6.9mg | 3% |
| Vitamin K | 0µg | 2.5µg | 2% |
| Folate | 97µg | 88µg | 2% |
| Vitamin E | 0.25mg | 0.08mg | 1% |
| Net carbs | 11.65g | 50.7g | N/A |
| Sugar | 0.3g | 0.18g | N/A |
| Tryptophan | 0.388mg | 0.088mg | 0% |
| Threonine | 0.736mg | 0.194mg | 0% |
| Isoleucine | 0.763mg | 0.246mg | 0% |
| Leucine | 1.358mg | 0.49mg | 0% |
| Lysine | 0.569mg | 0.158mg | 0% |
| Methionine | 0.586mg | 0.126mg | 0% |
| Phenylalanine | 0.94mg | 0.359mg | 0% |
| Valine | 0.99mg | 0.286mg | 0% |
| Histidine | 0.522mg | 0.159mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +149.7% |
| Contains more FatsFats | +727.8% |
| Contains more OtherOther | +162.4% |
| Contains more CarbsCarbs | +124.3% |
| Contains more WaterWater | +595.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +495.7% |
| Contains more Poly. FatPolyunsaturated fat | +2258.9% |
| Contains less Sat. FatSaturated fat | -78.9% |
