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Sunflower seeds vs. Filo — In-Depth Nutrition Comparison

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The main differences between sunflower seeds and filo

  • Sunflower seeds are richer than filo in vitamin E, copper, vitamin B6, phosphorus, vitamin B1, magnesium, manganese, selenium, zinc, and folate.
  • Daily need coverage for vitamin E for sunflower seeds is 234% higher.
  • Sunflower seeds contain 45 times more vitamin B6 than filo. Sunflower seeds contain 1.345mg of vitamin B6, while filo contains 0.03mg.
  • Sunflower seeds have a lower glycemic index than filo.

Food types used in this article are Seeds, sunflower seed kernels, dried and Phyllo dough.

Infographic

Sunflower seeds 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
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 +2066.7%
Contains more CalciumCalcium +609.1%
Contains more PotassiumPotassium +771.6%
Contains more IronIron +63.6%
Contains more CopperCopper +1682.2%
Contains more ZincZinc +920.4%
Contains more PhosphorusPhosphorus +780%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +309.7%
Contains more SeleniumSelenium +127.5%

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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Filo
1
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +43862.5%
Contains more Vitamin B1Vitamin B1 +173.6%
Contains more Vitamin B3Vitamin B3 +104.6%
Contains more Vitamin B5Vitamin B5 +274.2%
Contains more Vitamin B6Vitamin B6 +4383.3%
Contains more FolateFolate +158%
Contains more CholineCholine +698.6%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.341mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 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 +192.7%
Contains more FatsFats +757.7%
Contains more OtherOther +78.2%
Contains more CarbsCarbs +163%
Contains more WaterWater +589.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 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 +488.4%
Contains more Poly. FatPolyunsaturated fat +2406.7%
Contains less Sat. FatSaturated fat -67%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sunflower seeds Filo DV% diff.
Vitamin E 35.17mg 0.08mg 234%
Copper 1.8mg 0.101mg 189%
Polyunsaturated fat 23.137g 0.923g 148%
Vitamin B6 1.345mg 0.03mg 101%
Phosphorus 660mg 75mg 84%
Vitamin B1 1.48mg 0.541mg 78%
Magnesium 325mg 15mg 74%
Fats 51.46g 6g 70%
Manganese 1.95mg 0.476mg 64%
Selenium 53µg 23.3µg 54%
Zinc 5mg 0.49mg 41%
Monounsaturated fat 18.528g 3.149g 38%
Folate 227µg 88µg 35%
Vitamin B3 8.335mg 4.073mg 27%
Fiber 8.6g 1.9g 27%
Protein 20.78g 7.1g 27%
Iron 5.25mg 3.21mg 26%
Sodium 9mg 483mg 21%
Potassium 645mg 74mg 17%
Vitamin B5 1.13mg 0.302mg 17%
Saturated fat 4.455g 1.47g 14%
Calories 584kcal 299kcal 14%
Carbs 20g 52.6g 11%
Choline 55.1mg 6.9mg 9%
Calcium 78mg 11mg 7%
Vitamin K 0µg 2.5µg 2%
Vitamin C 1.4mg 0mg 2%
Vitamin B2 0.355mg 0.341mg 1%
Net carbs 11.4g 50.7g N/A
Sugar 2.62g 0.18g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.348mg 0.088mg 0%
Threonine 0.928mg 0.194mg 0%
Isoleucine 1.139mg 0.246mg 0%
Leucine 1.659mg 0.49mg 0%
Lysine 0.937mg 0.158mg 0%
Methionine 0.494mg 0.126mg 0%
Phenylalanine 1.169mg 0.359mg 0%
Valine 1.315mg 0.286mg 0%
Histidine 0.632mg 0.159mg 0%
Omega-3 - EPA 0.014g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Filo
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
146%
Sunflower seeds
30%
Filo
Minerals Daily Need Coverage Score
207%
Sunflower seeds
47%
Filo

Comparison summary

Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 474mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 2.44g)
Which food is lower in Saturated fat?
Filo
Filo is lower in Saturated fat (difference - 2.985g)
Which food is cheaper?
Filo
Filo is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.