Wonton wrappers vs. Filo — In-Depth Nutrition Comparison
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What are the main differences between wonton wrappers and filo?
- Wonton wrappers are richer in selenium, vitamin B3, manganese, and copper, while filo is higher in vitamin B5 and monounsaturated fat.
- Filo has 4 times less calcium than wonton wrappers. Wonton wrappers have 47mg of calcium, while filo has 11mg.
- Wonton wrappers are lower in saturated fat.
- Wonton wrappers have a higher glycemic index (81) than filo (38).
We used Wonton wrappers (includes egg roll wrappers) and Phyllo dough types in this comparison.
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 | +33.3% |
| Contains more CalciumCalcium | +327.3% |
| Contains more CopperCopper | +45.5% |
| Contains more ZincZinc | +44.9% |
| Contains more ManganeseManganese | +34% |
| Contains more SeleniumSelenium | +21% |
| Contains less SodiumSodium | -15.6% |
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 AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +33.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +1108% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 28.2µg | 23.3µg | 9% |
| Vitamin B3 | 5.424mg | 4.073mg | 8% |
| Fats | 1.5g | 6g | 7% |
| Monounsaturated fat | 0.195g | 3.149g | 7% |
| Manganese | 0.638mg | 0.476mg | 7% |
| Vitamin B5 | 0.025mg | 0.302mg | 6% |
| Copper | 0.147mg | 0.101mg | 5% |
| Protein | 9.8g | 7.1g | 5% |
| Saturated fat | 0.263g | 1.47g | 5% |
| Sodium | 572mg | 483mg | 4% |
| Calcium | 47mg | 11mg | 4% |
| Vitamin B2 | 0.378mg | 0.341mg | 3% |
| Cholesterol | 9mg | 0mg | 3% |
| Iron | 3.36mg | 3.21mg | 2% |
| Zinc | 0.71mg | 0.49mg | 2% |
| Vitamin B1 | 0.519mg | 0.541mg | 2% |
| Carbs | 57.9g | 52.6g | 2% |
| Polyunsaturated fat | 0.61g | 0.923g | 2% |
| Vitamin K | 2.5µg | 2% | |
| Vitamin B12 | 0.02µg | 0µg | 1% |
| Phosphorus | 81mg | 75mg | 1% |
| Choline | 6.9mg | 1% | |
| Folate | 86µg | 88µg | 1% |
| Vitamin E | 0.08mg | 1% | |
| Magnesium | 20mg | 15mg | 1% |
| Calories | 291kcal | 299kcal | 0% |
| Net carbs | 56.1g | 50.7g | N/A |
| Potassium | 82mg | 74mg | 0% |
| Sugar | 0.18g | N/A | |
| Fiber | 1.8g | 1.9g | 0% |
| Vitamin A | 4µg | 0µg | 0% |
| Vitamin B6 | 0.03mg | 0.03mg | 0% |
| Tryptophan | 0.114mg | 0.088mg | 0% |
| Threonine | 0.268mg | 0.194mg | 0% |
| Isoleucine | 0.369mg | 0.246mg | 0% |
| Leucine | 0.684mg | 0.49mg | 0% |
| Lysine | 0.204mg | 0.158mg | 0% |
| Methionine | 0.176mg | 0.126mg | 0% |
| Phenylalanine | 0.486mg | 0.359mg | 0% |
| Valine | 0.417mg | 0.286mg | 0% |
| Histidine | 0.209mg | 0.159mg | 0% |
| Omega-3 - DHA | 0.001g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.8 g
Fats:
1.5 g
Carbs:
57.9 g
Water:
28.8 g
Other:
2 g
Protein:
7.1 g
Fats:
6 g
Carbs:
52.6 g
Water:
32.6 g
Other:
1.7 g
| Contains more ProteinProtein | +38% |
| Contains more OtherOther | +17.6% |
| Contains more FatsFats | +300% |
| Contains more WaterWater | +13.2% |
~equal in
Carbs
~52.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.263 g
Monounsaturated fat:
Mono. Fat
0.195 g
Polyunsaturated fat:
Poly. Fat
0.61 g
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 | -82.1% |
| Contains more Mono. FatMonounsaturated fat | +1514.9% |
| Contains more Poly. FatPolyunsaturated fat | +51.3% |
