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  6. Veggie burger vs. Filo

Veggie burger vs. Filo — In-Depth Nutrition Comparison

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A recap on the differences between veggie burgers and filo

  • Veggie burgers are higher in vitamin B1, vitamin B12, vitamin B6, manganese, phosphorus, calcium, fiber, copper, and magnesium, yet filo is higher in iron.
  • Veggie burgers cover your daily vitamin B1 needs 176% more than filo.
  • The glycemic index of filo is lower.

Food varieties used in this article are Veggie burgers or soyburgers, unprepared and Phyllo dough.

Infographic

Veggie burger 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 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
Filo
Filo
2
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 +273.3%
Contains more CalciumCalcium +1136.4%
Contains more PotassiumPotassium +350%
Contains more CopperCopper +98%
Contains more ZincZinc +157.1%
Contains more PhosphorusPhosphorus +174.7%
Contains more ManganeseManganese +99.8%
Contains more IronIron +33.2%
Contains less SodiumSodium -15.1%
~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 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
Filo
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 +187.5%
Contains more Vitamin B1Vitamin B1 +390%
Contains more Vitamin B6Vitamin B6 +910%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +68%
Contains more FolateFolate +40.9%
Contains more CholineCholine +181.2%
Contains more Vitamin B2Vitamin B2 +39.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~4.073mg
~equal in Vitamin B5 ~0.302mg

All nutrients comparison - raw data values

Nutrient Veggie burger Filo DV% diff.
Vitamin B1 2.651mg 0.541mg 176%
Vitamin B12 2.01µg 0µg 84%
Manganese 0.951mg 0.476mg 21%
Vitamin B6 0.303mg 0.03mg 21%
Phosphorus 206mg 75mg 19%
Protein 15.7g 7.1g 17%
Carbs 14.27g 52.6g 13%
Calcium 136mg 11mg 13%
Fiber 4.9g 1.9g 12%
Copper 0.2mg 0.101mg 11%
Magnesium 56mg 15mg 10%
Iron 2.41mg 3.21mg 10%
Folate 124µg 88µg 9%
Potassium 333mg 74mg 8%
Polyunsaturated fat 2.023g 0.923g 7%
Vitamin B2 0.244mg 0.341mg 7%
Zinc 1.26mg 0.49mg 7%
Calories 177kcal 299kcal 6%
Vitamin C 4.5mg 0mg 5%
Sodium 569mg 483mg 4%
Monounsaturated fat 1.778g 3.149g 3%
Starch 5.78g 2%
Vitamin B3 3.753mg 4.073mg 2%
Cholesterol 5mg 0mg 2%
Choline 19.4mg 6.9mg 2%
Selenium 22.6µg 23.3µg 1%
Vitamin K 4.2µg 2.5µg 1%
Vitamin E 0.23mg 0.08mg 1%
Fats 6.3g 6g 0%
Net carbs 9.37g 50.7g N/A
Sugar 1.07g 0.18g N/A
Vitamin A 1µg 0µg 0%
Vitamin B5 0.289mg 0.302mg 0%
Saturated fat 1.44g 1.47g 0%
Tryptophan 0.162mg 0.088mg 0%
Threonine 0.605mg 0.194mg 0%
Isoleucine 0.78mg 0.246mg 0%
Leucine 1.399mg 0.49mg 0%
Lysine 1.004mg 0.158mg 0%
Methionine 0.291mg 0.126mg 0%
Phenylalanine 0.885mg 0.359mg 0%
Valine 0.89mg 0.286mg 0%
Histidine 0.465mg 0.159mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 0.081g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 g
Filo
Filo
1
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 +121.1%
Contains more WaterWater +87.8%
Contains more OtherOther +48.2%
Contains more CarbsCarbs +268.6%
~equal in Fats ~6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
Filo
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 Poly. FatPolyunsaturated fat +119.2%
Contains more Mono. FatMonounsaturated fat +77.1%
~equal in Saturated fat ~1.47g

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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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.