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  6. Garlic powder vs. Filo

Garlic powder vs. Filo — In-Depth Nutrition Comparison

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How are garlic powder and filo different?

  • Garlic powder is richer in vitamin B6, phosphorus, copper, potassium, iron, fiber, zinc, and manganese, while filo is higher in vitamin B3.
  • Garlic powder covers your daily need for vitamin B6, 125% more than filo.
  • Garlic powder contains 16 times more potassium than filo. Garlic powder contains 1193mg of potassium, while filo contains 74mg.
  • Garlic powder is lower in sodium.
  • Filo has a higher glycemic index (38) than garlic powder (5).

Spices, garlic powder and Phyllo dough types were used in this article.

Infographic

Garlic powder 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
Filo
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 +413.3%
Contains more CalciumCalcium +618.2%
Contains more PotassiumPotassium +1512.2%
Contains more IronIron +76%
Contains more CopperCopper +427.7%
Contains more ZincZinc +510.2%
Contains more PhosphorusPhosphorus +452%
Contains less SodiumSodium -87.6%
Contains more ManganeseManganese +105.7%
~equal in Selenium ~23.3µg

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.
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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
Filo
Filo
5
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +737.5%
Contains more Vitamin B5Vitamin B5 +146%
Contains more Vitamin B6Vitamin B6 +5413.3%
Contains more CholineCholine +878.3%
Contains more Vitamin B1Vitamin B1 +24.4%
Contains more Vitamin B2Vitamin B2 +141.8%
Contains more Vitamin B3Vitamin B3 +411.7%
Contains more Vitamin KVitamin K +525%
Contains more FolateFolate +87.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic powder Filo DV% diff.
Vitamin B6 1.654mg 0.03mg 125%
Phosphorus 414mg 75mg 48%
Copper 0.533mg 0.101mg 48%
Potassium 1193mg 74mg 33%
Iron 5.65mg 3.21mg 31%
Fiber 9g 1.9g 28%
Zinc 2.99mg 0.49mg 23%
Manganese 0.979mg 0.476mg 22%
Vitamin B3 0.796mg 4.073mg 20%
Protein 16.55g 7.1g 19%
Sodium 60mg 483mg 18%
Magnesium 77mg 15mg 15%
Vitamin B2 0.141mg 0.341mg 15%
Choline 67.5mg 6.9mg 11%
Folate 47µg 88µg 10%
Vitamin B1 0.435mg 0.541mg 9%
Vitamin B5 0.743mg 0.302mg 9%
Monounsaturated fat 0.115g 3.149g 8%
Fats 0.73g 6g 8%
Calcium 79mg 11mg 7%
Carbs 72.73g 52.6g 7%
Saturated fat 0.249g 1.47g 6%
Polyunsaturated fat 0.178g 0.923g 5%
Vitamin E 0.67mg 0.08mg 4%
Calories 331kcal 299kcal 2%
Vitamin K 0.4µg 2.5µg 2%
Selenium 23.9µg 23.3µg 1%
Vitamin C 1.2mg 0mg 1%
Net carbs 63.73g 50.7g N/A
Sugar 2.43g 0.18g N/A
Tryptophan 0.121mg 0.088mg 0%
Threonine 0.374mg 0.194mg 0%
Isoleucine 0.414mg 0.246mg 0%
Leucine 0.728mg 0.49mg 0%
Lysine 0.768mg 0.158mg 0%
Methionine 0.111mg 0.126mg 0%
Phenylalanine 0.525mg 0.359mg 0%
Valine 0.667mg 0.286mg 0%
Histidine 0.263mg 0.159mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.012g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 g
Filo
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 +133.1%
Contains more CarbsCarbs +38.3%
Contains more OtherOther +108.2%
Contains more FatsFats +721.9%
Contains more WaterWater +405.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 21% 33%
Saturated fat: Sat. Fat 0.249 g
Monounsaturated fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 g
Filo
Filo
2
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 less Sat. FatSaturated fat -83.1%
Contains more Mono. FatMonounsaturated fat +2638.3%
Contains more Poly. FatPolyunsaturated fat +418.5%

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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. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/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.