Yogurt vs. Filo — In-Depth Nutrition Comparison
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The main differences between yogurt and filo
- Yogurt is richer in vitamin B12 and calcium, yet filo is richer in vitamin B1, iron, selenium, vitamin B3, manganese, folate, and copper.
- Daily need coverage for vitamin B1 for filo is 43% higher.
- Yogurt contains less sodium.
- Yogurt has a lower glycemic index than filo.
Food types used in this article are Yogurt, Greek, plain, nonfat and Phyllo dough.
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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 CalciumCalcium | +900% |
| Contains more PotassiumPotassium | +90.5% |
| Contains more PhosphorusPhosphorus | +80% |
| Contains less SodiumSodium | -92.5% |
| Contains more MagnesiumMagnesium | +36.4% |
| Contains more IronIron | +4485.7% |
| Contains more CopperCopper | +494.1% |
| Contains more ManganeseManganese | +5188.9% |
| Contains more SeleniumSelenium | +140.2% |
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 B6Vitamin B6 | +110% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +118.8% |
| Contains more Vitamin EVitamin E | +700% |
| Contains more Vitamin B1Vitamin B1 | +2252.2% |
| Contains more Vitamin B2Vitamin B2 | +22.7% |
| Contains more Vitamin B3Vitamin B3 | +1858.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1157.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.023mg | 0.541mg | 43% |
| Iron | 0.07mg | 3.21mg | 39% |
| Vitamin B12 | 0.75µg | 0µg | 31% |
| Selenium | 9.7µg | 23.3µg | 25% |
| Vitamin B3 | 0.208mg | 4.073mg | 24% |
| Folate | 7µg | 88µg | 20% |
| Manganese | 0.009mg | 0.476mg | 20% |
| Sodium | 36mg | 483mg | 19% |
| Carbs | 3.6g | 52.6g | 16% |
| Calories | 59kcal | 299kcal | 12% |
| Calcium | 110mg | 11mg | 10% |
| Fats | 0.39g | 6g | 9% |
| Copper | 0.017mg | 0.101mg | 9% |
| Phosphorus | 135mg | 75mg | 9% |
| Monounsaturated fat | 0.053g | 3.149g | 8% |
| Fiber | 0g | 1.9g | 8% |
| Saturated fat | 0.117g | 1.47g | 6% |
| Polyunsaturated fat | 0.012g | 0.923g | 6% |
| Protein | 10.19g | 7.1g | 6% |
| Vitamin B2 | 0.278mg | 0.341mg | 5% |
| Vitamin B6 | 0.063mg | 0.03mg | 3% |
| Potassium | 141mg | 74mg | 2% |
| Cholesterol | 5mg | 0mg | 2% |
| Vitamin K | 0µg | 2.5µg | 2% |
| Choline | 15.1mg | 6.9mg | 1% |
| Vitamin B5 | 0.331mg | 0.302mg | 1% |
| Magnesium | 11mg | 15mg | 1% |
| Net carbs | 3.6g | 50.7g | N/A |
| Sugar | 3.24g | 0.18g | N/A |
| Zinc | 0.52mg | 0.49mg | 0% |
| Vitamin E | 0.01mg | 0.08mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Trans fat | 0.006g | N/A | |
| Tryptophan | 0.088mg | 0% | |
| Threonine | 0.194mg | 0% | |
| Isoleucine | 0.246mg | 0% | |
| Leucine | 0.49mg | 0% | |
| Lysine | 0.158mg | 0% | |
| Methionine | 0.126mg | 0% | |
| Phenylalanine | 0.359mg | 0% | |
| Valine | 0.286mg | 0% | |
| Histidine | 0.159mg | 0% | |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +43.5% |
| Contains more WaterWater | +161% |
| Contains more FatsFats | +1438.5% |
| Contains more CarbsCarbs | +1361.1% |
| Contains more OtherOther | +136.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -92% |
| Contains more Mono. FatMonounsaturated fat | +5841.5% |
| Contains more Poly. FatPolyunsaturated fat | +7591.7% |
