Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Yogurt
  5. Compare
  6. Yogurt vs. Filo

Yogurt vs. Filo — In-Depth Nutrition Comparison

Compare

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 from Filo is 43% higher.
  • Yogurt contains less Sodium.

Food types used in this article are Yogurt, Greek, plain, nonfat and Phyllo dough.

Infographic

Yogurt 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.
Yogurt
Yogurt
5
:
5
Filo
Filo
Contains more Calcium +900%
Contains more Phosphorus +80%
Contains more Potassium +90.5%
Contains less Sodium -92.5%
Contains more Iron +4485.7%
Contains more Magnesium +36.4%
Contains more Copper +494.1%
Contains more Manganese +5188.9%
Contains more Selenium +140.2%
Equal in Zinc - 0.49
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Contains more Calcium +900%
Contains more Phosphorus +80%
Contains more Potassium +90.5%
Contains less Sodium -92.5%
Contains more Iron +4485.7%
Contains more Magnesium +36.4%
Contains more Copper +494.1%
Contains more Manganese +5188.9%
Contains more Selenium +140.2%
Equal in Zinc - 0.49

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.
Yogurt
Yogurt
4
:
6
Filo
Filo
Contains more Vitamin A +∞%
Contains more Vitamin B6 +110%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +700%
Contains more Vitamin B1 +2252.2%
Contains more Vitamin B2 +22.7%
Contains more Vitamin B3 +1858.2%
Contains more Folate +1157.1%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.302
Yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 0%
Filo
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 136% 79% 77% 19% 7% 66% 0% 7%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +110%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +700%
Contains more Vitamin B1 +2252.2%
Contains more Vitamin B2 +22.7%
Contains more Vitamin B3 +1858.2%
Contains more Folate +1157.1%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.302

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
Yogurt
2
:
3
Filo
Filo
Contains more Protein +43.5%
Contains more Water +161%
Contains more Fats +1438.5%
Contains more Carbs +1361.1%
Contains more Other +136.1%
Yogurt
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Filo
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 Protein +43.5%
Contains more Water +161%
Contains more Fats +1438.5%
Contains more Carbs +1361.1%
Contains more Other +136.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
Yogurt
1
:
2
Filo
Filo
Contains less Saturated Fat -92%
Contains more Monounsaturated Fat +5841.5%
Contains more Polyunsaturated fat +7591.7%
Yogurt
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Contains less Saturated Fat -92%
Contains more Monounsaturated Fat +5841.5%
Contains more Polyunsaturated fat +7591.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yogurt Filo Opinion
Net carbs 3.6g 50.7g Filo
Protein 10.19g 7.1g Yogurt
Fats 0.39g 6g Filo
Carbs 3.6g 52.6g Filo
Calories 59kcal 299kcal Filo
Sugar 3.24g 0.18g Filo
Fiber 0g 1.9g Filo
Calcium 110mg 11mg Yogurt
Iron 0.07mg 3.21mg Filo
Magnesium 11mg 15mg Filo
Phosphorus 135mg 75mg Yogurt
Potassium 141mg 74mg Yogurt
Sodium 36mg 483mg Yogurt
Zinc 0.52mg 0.49mg Yogurt
Copper 0.017mg 0.101mg Filo
Manganese 0.009mg 0.476mg Filo
Selenium 9.7µg 23.3µg Filo
Vitamin A 4IU 0IU Yogurt
Vitamin A RAE 1µg 0µg Yogurt
Vitamin E 0.01mg 0.08mg Filo
Vitamin B1 0.023mg 0.541mg Filo
Vitamin B2 0.278mg 0.341mg Filo
Vitamin B3 0.208mg 4.073mg Filo
Vitamin B5 0.331mg 0.302mg Yogurt
Vitamin B6 0.063mg 0.03mg Yogurt
Folate 7µg 88µg Filo
Vitamin B12 0.75µg 0µg Yogurt
Vitamin K 0µg 2.5µg Filo
Tryptophan 0.088mg Filo
Threonine 0.194mg Filo
Isoleucine 0.246mg Filo
Leucine 0.49mg Filo
Lysine 0.158mg Filo
Methionine 0.126mg Filo
Phenylalanine 0.359mg Filo
Valine 0.286mg Filo
Histidine 0.159mg Filo
Cholesterol 5mg 0mg Filo
Trans Fat 0.006g Filo
Saturated Fat 0.117g 1.47g Yogurt
Monounsaturated Fat 0.053g 3.149g Filo
Polyunsaturated fat 0.012g 0.923g Filo
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

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

People also compare

Yogurt
Yogurt vs Soft serve
Soft serve
Yogurt
Yogurt vs Ice cream sandwich
Ice cream sandwich
Yogurt
Yogurt vs Whipped cream
Whipped cream
Filo
Filo vs Apple strudel
Apple strudel
Filo
Filo vs Sweet roll
Sweet roll
Filo
Filo vs Waffle
Waffle

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
17%
Yogurt
32%
Filo
Minerals Daily Need Coverage Score
19%
Yogurt
47%
Filo

Comparison summary

Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 447mg)
Which food is lower in Saturated Fat?
Yogurt
Yogurt is lower in Saturated Fat (difference - 1.353g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 19)
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 3.06g)
Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 5mg)
Which food is cheaper?
Filo
Filo is cheaper (difference - $2.6)
Which food is richer in minerals?
?
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.
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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.