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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

Wonton wrappers 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 14% 14% 7.2% 126% 49% 19% 35% 75% 83% 154%
Filo
1
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 +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%
~equal in Potassium ~74mg
~equal in Iron ~3.21mg
~equal in Phosphorus ~75mg

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% 1.3% 0% 0% 130% 87% 102% 1.5% 6.9% 2.5% 0% 65% 0%
Filo
4
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 B3Vitamin B3 +33.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B5Vitamin B5 +1108%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.541mg
~equal in Vitamin B2 ~0.341mg
~equal in Vitamin B6 ~0.03mg
~equal in Folate ~88µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 58% 29% 2%
Protein: 9.8 g
Fats: 1.5 g
Carbs: 57.9 g
Water: 28.8 g
Other: 2 g
Filo
2
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 +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
25% 18% 57%
Saturated fat: Sat. Fat 0.263 g
Monounsaturated fat: Mono. Fat 0.195 g
Polyunsaturated fat: Poly. Fat 0.61 g
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 -82.1%
Contains more Mono. FatMonounsaturated fat +1514.9%
Contains more Poly. FatPolyunsaturated fat +51.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wonton wrappers Filo
Lower in Sugar ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wonton wrappers Filo 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wonton wrappers Filo
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
30%
Wonton wrappers
30%
Filo
Minerals Daily Need Coverage Score
58%
Wonton wrappers
47%
Filo

Comparison summary

Which food is lower in Sugar?
Wonton wrappers
Wonton wrappers is lower in Sugar (difference - 0.18g)
Which food is lower in Saturated fat?
Wonton wrappers
Wonton wrappers is lower in Saturated fat (difference - 1.207g)
Which food is richer in minerals?
Wonton wrappers
Wonton wrappers is relatively richer in minerals
Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Filo
Filo contains less Sodium (difference - 89mg)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 43)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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.

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. Wonton wrappers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172802/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.