Flour vs. Filo — In-Depth Nutrition Comparison
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How are flour and filo different?
- Flour has more folate, vitamin B1, selenium, iron, vitamin B2, vitamin B3, and manganese than filo.
- Daily need coverage for folate for flour is 24% higher.
- Flour has less saturated fat.
- Filo has a lower glycemic index (38) than flour (72).
Wheat flour, white, all-purpose, enriched, bleached and Phyllo dough are the varieties used in this article.
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 | +46.7% |
| Contains more CalciumCalcium | +36.4% |
| Contains more PotassiumPotassium | +44.6% |
| Contains more IronIron | +44.5% |
| Contains more CopperCopper | +42.6% |
| Contains more ZincZinc | +42.9% |
| Contains more PhosphorusPhosphorus | +44% |
| Contains less SodiumSodium | -99.6% |
| Contains more ManganeseManganese | +43.3% |
| Contains more SeleniumSelenium | +45.5% |
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 B1Vitamin B1 | +45.1% |
| Contains more Vitamin B2Vitamin B2 | +44.9% |
| Contains more Vitamin B3Vitamin B3 | +45% |
| Contains more Vitamin B5Vitamin B5 | +45% |
| Contains more Vitamin B6Vitamin B6 | +46.7% |
| Contains more FolateFolate | +108% |
| Contains more CholineCholine | +50.7% |
| Contains more Vitamin EVitamin E | +33.3% |
| Contains more Vitamin KVitamin K | +733.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +45.5% |
| Contains more CarbsCarbs | +45.1% |
| Contains more FatsFats | +512.2% |
| Contains more WaterWater | +173.5% |
| Contains more OtherOther | +269.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -89.5% |
| Contains more Mono. FatMonounsaturated fat | +3519.5% |
| Contains more Poly. FatPolyunsaturated fat | +123.5% |
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 Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Folate | 183µg | 88µg | 24% |
| Sodium | 2mg | 483mg | 21% |
| Vitamin B1 | 0.785mg | 0.541mg | 20% |
| Selenium | 33.9µg | 23.3µg | 19% |
| Iron | 4.64mg | 3.21mg | 18% |
| Vitamin B2 | 0.494mg | 0.341mg | 12% |
| Vitamin B3 | 5.904mg | 4.073mg | 11% |
| Manganese | 0.682mg | 0.476mg | 9% |
| Monounsaturated fat | 0.087g | 3.149g | 8% |
| Carbs | 76.31g | 52.6g | 8% |
| Fats | 0.98g | 6g | 8% |
| Saturated fat | 0.155g | 1.47g | 6% |
| Protein | 10.33g | 7.1g | 6% |
| Copper | 0.144mg | 0.101mg | 5% |
| Phosphorus | 108mg | 75mg | 5% |
| Vitamin B5 | 0.438mg | 0.302mg | 3% |
| Polyunsaturated fat | 0.413g | 0.923g | 3% |
| Calories | 364kcal | 299kcal | 3% |
| Fiber | 2.7g | 1.9g | 3% |
| Zinc | 0.7mg | 0.49mg | 2% |
| Vitamin K | 0.3µg | 2.5µg | 2% |
| Magnesium | 22mg | 15mg | 2% |
| Vitamin B6 | 0.044mg | 0.03mg | 1% |
| Potassium | 107mg | 74mg | 1% |
| Choline | 10.4mg | 6.9mg | 1% |
| Net carbs | 73.61g | 50.7g | N/A |
| Calcium | 15mg | 11mg | 0% |
| Sugar | 0.27g | 0.18g | N/A |
| Vitamin E | 0.06mg | 0.08mg | 0% |
| Tryptophan | 0.127mg | 0.088mg | 0% |
| Threonine | 0.281mg | 0.194mg | 0% |
| Isoleucine | 0.357mg | 0.246mg | 0% |
| Leucine | 0.71mg | 0.49mg | 0% |
| Lysine | 0.228mg | 0.158mg | 0% |
| Methionine | 0.183mg | 0.126mg | 0% |
| Phenylalanine | 0.52mg | 0.359mg | 0% |
| Valine | 0.415mg | 0.286mg | 0% |
| Histidine | 0.23mg | 0.159mg | 0% |
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
46%
30%
Minerals Daily Need Coverage Score
59%
47%
Comparison summary
Which food contains less Sodium?
Flour contains less Sodium (difference - 481mg)
Which food is lower in Saturated fat?
Flour is lower in Saturated fat (difference - 1.315g)
Which food is richer in minerals?
Flour is relatively richer in minerals
Which food is richer in vitamins?
Flour is relatively richer in vitamins
Which food is lower in Sugar?
Filo is lower in Sugar (difference - 0.09g)
Which food is lower in glycemic index?
Filo is lower in glycemic index (difference - 34)
Which food is cheaper?
Filo is cheaper (difference - $1)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)