Wakame vs. Filo — In-Depth Nutrition Comparison
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What are the differences between wakame and filo?
- Wakame is higher in manganese, folate, magnesium, copper, and calcium; however, filo is richer in selenium, vitamin B1, vitamin B3, and iron.
- Filo's daily need coverage for selenium is 41% more.
- Filo contains 14 times less calcium than wakame. Wakame contains 150mg of calcium, while filo contains 11mg.
- Filo has less sodium.
We used Seaweed, wakame, raw and Phyllo dough types in this article.
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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.
| Contains more MagnesiumMagnesium | +613.3% |
| Contains more CalciumCalcium | +1263.6% |
| Contains more CopperCopper | +181.2% |
| Contains more ManganeseManganese | +194.1% |
| Contains more PotassiumPotassium | +48% |
| Contains more IronIron | +47.2% |
| Contains more ZincZinc | +28.9% |
| Contains less SodiumSodium | -44.6% |
| Contains more SeleniumSelenium | +3228.6% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1150% |
| Contains more Vitamin B5Vitamin B5 | +130.8% |
| Contains more Vitamin KVitamin K | +112% |
| Contains more FolateFolate | +122.7% |
| Contains more CholineCholine | +101.4% |
| Contains more Vitamin B1Vitamin B1 | +801.7% |
| Contains more Vitamin B2Vitamin B2 | +48.3% |
| Contains more Vitamin B3Vitamin B3 | +154.6% |
| Contains more Vitamin B6Vitamin B6 | +1400% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +145.4% |
| Contains more OtherOther | +323.5% |
| Contains more ProteinProtein | +134.3% |
| Contains more FatsFats | +837.5% |
| Contains more CarbsCarbs | +475.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -91.2% |
| Contains more Mono. FatMonounsaturated fat | +5329.3% |
| Contains more Poly. FatPolyunsaturated fat | +323.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 0.7µg | 23.3µg | 41% |
| Vitamin B1 | 0.06mg | 0.541mg | 40% |
| Manganese | 1.4mg | 0.476mg | 40% |
| Folate | 196µg | 88µg | 27% |
| Magnesium | 107mg | 15mg | 22% |
| Copper | 0.284mg | 0.101mg | 20% |
| Sodium | 872mg | 483mg | 17% |
| Vitamin B3 | 1.6mg | 4.073mg | 15% |
| Carbs | 9.14g | 52.6g | 14% |
| Calcium | 150mg | 11mg | 14% |
| Calories | 45kcal | 299kcal | 13% |
| Iron | 2.18mg | 3.21mg | 13% |
| Vitamin B2 | 0.23mg | 0.341mg | 9% |
| Fats | 0.64g | 6g | 8% |
| Protein | 3.03g | 7.1g | 8% |
| Monounsaturated fat | 0.058g | 3.149g | 8% |
| Vitamin B5 | 0.697mg | 0.302mg | 8% |
| Saturated fat | 0.13g | 1.47g | 6% |
| Fiber | 0.5g | 1.9g | 6% |
| Vitamin E | 1mg | 0.08mg | 6% |
| Polyunsaturated fat | 0.218g | 0.923g | 5% |
| Vitamin C | 3mg | 0mg | 3% |
| Vitamin A | 18µg | 0µg | 2% |
| Vitamin B6 | 0.002mg | 0.03mg | 2% |
| Vitamin K | 5.3µg | 2.5µg | 2% |
| Zinc | 0.38mg | 0.49mg | 1% |
| Potassium | 50mg | 74mg | 1% |
| Choline | 13.9mg | 6.9mg | 1% |
| Phosphorus | 80mg | 75mg | 1% |
| Net carbs | 8.64g | 50.7g | N/A |
| Sugar | 0.65g | 0.18g | N/A |
| Tryptophan | 0.035mg | 0.088mg | 0% |
| Threonine | 0.165mg | 0.194mg | 0% |
| Isoleucine | 0.087mg | 0.246mg | 0% |
| Leucine | 0.257mg | 0.49mg | 0% |
| Lysine | 0.112mg | 0.158mg | 0% |
| Methionine | 0.063mg | 0.126mg | 0% |
| Phenylalanine | 0.112mg | 0.359mg | 0% |
| Valine | 0.209mg | 0.286mg | 0% |
| Histidine | 0.015mg | 0.159mg | 0% |
| Omega-3 - EPA | 0.186g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
26%
30%
Minerals Daily Need Coverage Score
65%
47%
Comparison summary
Which food is lower in Saturated fat?
Wakame is lower in Saturated fat (difference - 1.34g)
Which food is lower in glycemic index?
Wakame is lower in glycemic index (difference - 38)
Which food is lower in Sugar?
Filo is lower in Sugar (difference - 0.47g)
Which food contains less Sodium?
Filo contains less Sodium (difference - 389mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.