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  6. Khorasan wheat vs. Filo

Khorasan wheat vs. Filo — In-Depth Nutrition Comparison

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What are the main differences between khorasan wheat and filo?

  • Khorasan wheat has more selenium, manganese, copper, phosphorus, fiber, zinc, magnesium, vitamin B6, and vitamin B3 than filo.
  • Khorasan wheat's daily need coverage for selenium is 106% higher.
  • Filo has 9 times less magnesium than khorasan wheat. Khorasan wheat has 130mg of magnesium, while filo has 15mg.
  • Khorasan wheat is lower in sodium.

We used Wheat, KAMUT khorasan, uncooked and Phyllo dough types in this comparison.

Infographic

Khorasan wheat 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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Filo
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 +766.7%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +444.6%
Contains more IronIron +17.4%
Contains more CopperCopper +401%
Contains more ZincZinc +651%
Contains more PhosphorusPhosphorus +385.3%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +474.6%
Contains more SeleniumSelenium +249.8%

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 0% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Filo
Filo
3
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +662.5%
Contains more Vitamin B3Vitamin B3 +56.5%
Contains more Vitamin B5Vitamin B5 +214.2%
Contains more Vitamin B6Vitamin B6 +763.3%
Contains more CholineCholine +273.9%
Contains more Vitamin B2Vitamin B2 +85.3%
Contains more Vitamin KVitamin K +38.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.541mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Khorasan wheat Filo DV% diff.
Selenium 81.5µg 23.3µg 106%
Manganese 2.735mg 0.476mg 98%
Copper 0.506mg 0.101mg 45%
Phosphorus 364mg 75mg 41%
Fiber 11.1g 1.9g 37%
Zinc 3.68mg 0.49mg 29%
Magnesium 130mg 15mg 27%
Starch 52.41g 22%
Folate 88µg 22%
Sodium 5mg 483mg 21%
Vitamin B6 0.259mg 0.03mg 18%
Protein 14.54g 7.1g 15%
Vitamin B3 6.375mg 4.073mg 14%
Vitamin B5 0.949mg 0.302mg 13%
Vitamin B2 0.184mg 0.341mg 12%
Potassium 403mg 74mg 10%
Iron 3.77mg 3.21mg 7%
Monounsaturated fat 0.213g 3.149g 7%
Saturated fat 0.196g 1.47g 6%
Carbs 70.58g 52.6g 6%
Fats 2.13g 6g 6%
Vitamin E 0.61mg 0.08mg 4%
Choline 25.8mg 6.9mg 3%
Polyunsaturated fat 0.621g 0.923g 2%
Calories 337kcal 299kcal 2%
Vitamin B1 0.566mg 0.541mg 2%
Vitamin K 1.8µg 2.5µg 1%
Calcium 22mg 11mg 1%
Net carbs 59.48g 50.7g N/A
Sugar 7.84g 0.18g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0.005g N/A
Tryptophan 0.13mg 0.088mg 0%
Threonine 0.442mg 0.194mg 0%
Isoleucine 0.566mg 0.246mg 0%
Leucine 1.112mg 0.49mg 0%
Lysine 0.416mg 0.158mg 0%
Methionine 0.251mg 0.126mg 0%
Phenylalanine 0.772mg 0.359mg 0%
Valine 0.687mg 0.286mg 0%
Histidine 0.379mg 0.159mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.048g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Filo
Filo
3
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 +104.8%
Contains more CarbsCarbs +34.2%
Contains more FatsFats +181.7%
Contains more WaterWater +194.5%
~equal in Other ~1.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 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 -86.7%
Contains more Mono. FatMonounsaturated fat +1378.4%
Contains more Poly. FatPolyunsaturated fat +48.6%

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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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.