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  6. Sweet potato vs. Filo

Sweet potato vs. Filo — In-Depth Nutrition Comparison

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A recap on differences between sweet potato and filo

  • Sweet potato is higher in vitamin A, vitamin B6, and vitamin B5, yet filo is higher in selenium, vitamin B1, iron, vitamin B3, vitamin B2, and folate.
  • Sweet potato covers your daily vitamin A needs 284% more than filo.
  • Sweet potato contains 7 times more vitamin B6 than filo. While sweet potato contains 0.209mg of vitamin B6, filo contains only 0.03mg.
  • The amount of sodium in sweet potato is lower.
  • The glycemic index of filo is lower.

Food varieties used in this article are Sweet potato, raw, unprepared and Phyllo dough.

Infographic

Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Filo
Filo
5
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 +66.7%
Contains more CalciumCalcium +172.7%
Contains more PotassiumPotassium +355.4%
Contains more CopperCopper +49.5%
Contains less SodiumSodium -88.6%
Contains more IronIron +426.2%
Contains more ZincZinc +63.3%
Contains more PhosphorusPhosphorus +59.6%
Contains more ManganeseManganese +84.5%
Contains more SeleniumSelenium +3783.3%

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +225%
Contains more Vitamin B5Vitamin B5 +164.9%
Contains more Vitamin B6Vitamin B6 +596.7%
Contains more CholineCholine +78.3%
Contains more Vitamin B1Vitamin B1 +593.6%
Contains more Vitamin B2Vitamin B2 +459%
Contains more Vitamin B3Vitamin B3 +631.2%
Contains more Vitamin KVitamin K +38.9%
Contains more FolateFolate +700%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Filo DV% diff.
Vitamin A 709µg 0µg 79%
Selenium 0.6µg 23.3µg 41%
Vitamin B1 0.078mg 0.541mg 39%
Iron 0.61mg 3.21mg 33%
Vitamin B3 0.557mg 4.073mg 22%
Vitamin B2 0.061mg 0.341mg 22%
Sodium 55mg 483mg 19%
Folate 11µg 88µg 19%
Vitamin B6 0.209mg 0.03mg 14%
Protein 1.57g 7.1g 11%
Calories 86kcal 299kcal 11%
Carbs 20.12g 52.6g 11%
Vitamin B5 0.8mg 0.302mg 10%
Manganese 0.258mg 0.476mg 9%
Fats 0.05g 6g 9%
Potassium 337mg 74mg 8%
Monounsaturated fat 0.001g 3.149g 8%
Saturated fat 0.018g 1.47g 7%
Polyunsaturated fat 0.014g 0.923g 6%
Copper 0.151mg 0.101mg 6%
Starch 12.65g 5%
Fiber 3g 1.9g 4%
Phosphorus 47mg 75mg 4%
Vitamin C 2.4mg 0mg 3%
Zinc 0.3mg 0.49mg 2%
Calcium 30mg 11mg 2%
Magnesium 25mg 15mg 2%
Vitamin K 1.8µg 2.5µg 1%
Choline 12.3mg 6.9mg 1%
Vitamin E 0.26mg 0.08mg 1%
Fructose 0.7g 1%
Net carbs 17.12g 50.7g N/A
Sugar 4.18g 0.18g N/A
Tryptophan 0.031mg 0.088mg 0%
Threonine 0.083mg 0.194mg 0%
Isoleucine 0.055mg 0.246mg 0%
Leucine 0.092mg 0.49mg 0%
Lysine 0.066mg 0.158mg 0%
Methionine 0.029mg 0.126mg 0%
Phenylalanine 0.089mg 0.359mg 0%
Valine 0.086mg 0.286mg 0%
Histidine 0.031mg 0.159mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Filo
Filo
4
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 WaterWater +137.1%
Contains more ProteinProtein +352.2%
Contains more FatsFats +11900%
Contains more CarbsCarbs +161.4%
Contains more OtherOther +73.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 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 -98.8%
Contains more Mono. FatMonounsaturated fat +314800%
Contains more Poly. FatPolyunsaturated fat +6492.9%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.