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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

Sesame 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.
Sesame
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Filo
0
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 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.
Sesame
4
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% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Filo
3
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 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 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~4.073mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~88µg

All nutrients comparison - raw data values

Nutrient Sesame Filo 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
Sesame
3
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Filo
2
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 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
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Filo
1
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
Contains more Mono. FatMonounsaturated fat +495.7%
Contains more Poly. FatPolyunsaturated fat +2258.9%
Contains less Sat. FatSaturated fat -78.9%

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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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.