Walnut vs. Filo — In-Depth Nutrition Comparison
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Summary of differences between walnut and filo
- Walnut has more copper, manganese, vitamin B6, phosphorus, magnesium, zinc, and fiber; however, filo is higher in selenium.
- Walnut covers your daily need for copper, 165% more than filo.
- Walnut has 18 times more vitamin B6 than filo. While walnut has 0.537mg of vitamin B6, filo has only 0.03mg.
- Filo has less saturated fat.
- The glycemic index of filo is higher.
These are the specific foods used in this comparison Nuts, walnuts, english and Phyllo dough.
Infographic
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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 | +953.3% |
| Contains more CalciumCalcium | +790.9% |
| Contains more PotassiumPotassium | +495.9% |
| Contains more CopperCopper | +1470.3% |
| Contains more ZincZinc | +530.6% |
| Contains more PhosphorusPhosphorus | +361.3% |
| Contains less SodiumSodium | -99.6% |
| Contains more ManganeseManganese | +617.2% |
| Contains more IronIron | +10.3% |
| Contains more SeleniumSelenium | +375.5% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +775% |
| Contains more Vitamin B5Vitamin B5 | +88.7% |
| Contains more Vitamin B6Vitamin B6 | +1690% |
| Contains more FolateFolate | +11.4% |
| Contains more CholineCholine | +468.1% |
| Contains more Vitamin B1Vitamin B1 | +58.7% |
| Contains more Vitamin B2Vitamin B2 | +127.3% |
| Contains more Vitamin B3Vitamin B3 | +262% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 47.174g | 0.923g | 308% |
| Copper | 1.586mg | 0.101mg | 165% |
| Manganese | 3.414mg | 0.476mg | 128% |
| Fats | 65.21g | 6g | 91% |
| Phosphorus | 346mg | 75mg | 39% |
| Vitamin B6 | 0.537mg | 0.03mg | 39% |
| Magnesium | 158mg | 15mg | 34% |
| Selenium | 4.9µg | 23.3µg | 33% |
| Zinc | 3.09mg | 0.49mg | 24% |
| Saturated fat | 6.126g | 1.47g | 21% |
| Sodium | 2mg | 483mg | 21% |
| Fiber | 6.7g | 1.9g | 19% |
| Calories | 654kcal | 299kcal | 18% |
| Vitamin B3 | 1.125mg | 4.073mg | 18% |
| Vitamin B1 | 0.341mg | 0.541mg | 17% |
| Protein | 15.23g | 7.1g | 16% |
| Vitamin B2 | 0.15mg | 0.341mg | 15% |
| Monounsaturated fat | 8.933g | 3.149g | 14% |
| Carbs | 13.71g | 52.6g | 13% |
| Potassium | 441mg | 74mg | 11% |
| Calcium | 98mg | 11mg | 9% |
| Choline | 39.2mg | 6.9mg | 6% |
| Vitamin B5 | 0.57mg | 0.302mg | 5% |
| Vitamin E | 0.7mg | 0.08mg | 4% |
| Iron | 2.91mg | 3.21mg | 4% |
| Folate | 98µg | 88µg | 3% |
| Vitamin C | 1.3mg | 0mg | 1% |
| Net carbs | 7.01g | 50.7g | N/A |
| Sugar | 2.61g | 0.18g | N/A |
| Starch | 0.06g | 0% | |
| Vitamin A | 1µg | 0µg | 0% |
| Vitamin K | 2.7µg | 2.5µg | 0% |
| Tryptophan | 0.17mg | 0.088mg | 0% |
| Threonine | 0.596mg | 0.194mg | 0% |
| Isoleucine | 0.625mg | 0.246mg | 0% |
| Leucine | 1.17mg | 0.49mg | 0% |
| Lysine | 0.424mg | 0.158mg | 0% |
| Methionine | 0.236mg | 0.126mg | 0% |
| Phenylalanine | 0.711mg | 0.359mg | 0% |
| Valine | 0.753mg | 0.286mg | 0% |
| Histidine | 0.391mg | 0.159mg | 0% |
| Fructose | 0.09g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +114.5% |
| Contains more FatsFats | +986.8% |
| Contains more CarbsCarbs | +283.7% |
| Contains more WaterWater | +701% |
~equal in
Other
~1.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +183.7% |
| Contains more Poly. FatPolyunsaturated fat | +5010.9% |
| Contains less Sat. FatSaturated fat | -76% |
