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  6. Cheesecake vs. Filo

Cheesecake vs. Filo — In-Depth Nutrition Comparison

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A recap on differences between Cheesecake and Filo

  • Cheesecake is higher in Vitamin A RAE, yet Filo is higher in Vitamin B1, Selenium, Iron, Vitamin B3, Folate, Manganese, and Vitamin B2.
  • Filo covers your daily Vitamin B1 needs 43% more than Cheesecake.

Food varieties used in this article are Cheesecake commercially prepared and Phyllo dough.

Infographic

Cheesecake 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.
Cheesecake
Cheesecake
5
:
5
Filo
Filo
Contains more Calcium +363.6%
Contains more Phosphorus +24%
Contains more Potassium +21.6%
Contains more Iron +409.5%
Contains more Magnesium +36.4%
Contains more Copper +405%
Contains more Manganese +240%
Contains more Selenium +348.1%
Equal in Zinc - 0.49
Cheesecake
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 24% 8% 40% 8% 58% 14% 7% 19% 29%
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Contains more Calcium +363.6%
Contains more Phosphorus +24%
Contains more Potassium +21.6%
Contains more Iron +409.5%
Contains more Magnesium +36.4%
Contains more Copper +405%
Contains more Manganese +240%
Contains more Selenium +348.1%
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.
Cheesecake
Cheesecake
8
:
4
Filo
Filo
Contains more Vitamin A +∞%
Contains more Vitamin E +600%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +89.1%
Contains more Vitamin B6 +73.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +76%
Contains more Vitamin B1 +1832.1%
Contains more Vitamin B2 +76.7%
Contains more Vitamin B3 +1988.7%
Contains more Folate +388.9%
Cheesecake
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 33% 12% 15% 2% 7% 45% 4% 35% 12% 14% 22% 11%
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 E +600%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +89.1%
Contains more Vitamin B6 +73.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +76%
Contains more Vitamin B1 +1832.1%
Contains more Vitamin B2 +76.7%
Contains more Vitamin B3 +1988.7%
Contains more Folate +388.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheesecake
Cheesecake
2
:
3
Filo
Filo
Contains more Fats +275%
Contains more Water +39.9%
Contains more Protein +29.1%
Contains more Carbs +106.3%
Contains more Other +88.9%
Cheesecake
6% 23% 26% 46%
Protein: 5.5 g
Fats: 22.5 g
Carbs: 25.5 g
Water: 45.6 g
Other: 0.9 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 Fats +275%
Contains more Water +39.9%
Contains more Protein +29.1%
Contains more Carbs +106.3%
Contains more Other +88.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheesecake
Cheesecake
2
:
1
Filo
Filo
Contains more Monounsaturated Fat +174.2%
Contains more Polyunsaturated fat +73.6%
Contains less Saturated Fat -85.2%
Cheesecake
49% 43% 8%
Saturated Fat: 9.921 g
Monounsaturated Fat: 8.634 g
Polyunsaturated fat: 1.602 g
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Contains more Monounsaturated Fat +174.2%
Contains more Polyunsaturated fat +73.6%
Contains less Saturated Fat -85.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cheesecake Filo Opinion
Net carbs 25.1g 50.7g Filo
Protein 5.5g 7.1g Filo
Fats 22.5g 6g Cheesecake
Carbs 25.5g 52.6g Filo
Calories 321kcal 299kcal Cheesecake
Sugar 21.8g 0.18g Filo
Fiber 0.4g 1.9g Filo
Calcium 51mg 11mg Cheesecake
Iron 0.63mg 3.21mg Filo
Magnesium 11mg 15mg Filo
Phosphorus 93mg 75mg Cheesecake
Potassium 90mg 74mg Cheesecake
Sodium 438mg 483mg Cheesecake
Zinc 0.51mg 0.49mg Cheesecake
Copper 0.02mg 0.101mg Filo
Manganese 0.14mg 0.476mg Filo
Selenium 5.2µg 23.3µg Filo
Vitamin A 547IU 0IU Cheesecake
Vitamin A RAE 159µg 0µg Cheesecake
Vitamin E 0.56mg 0.08mg Cheesecake
Vitamin D 18IU 0IU Cheesecake
Vitamin D 0.5µg 0µg Cheesecake
Vitamin C 0.4mg 0mg Cheesecake
Vitamin B1 0.028mg 0.541mg Filo
Vitamin B2 0.193mg 0.341mg Filo
Vitamin B3 0.195mg 4.073mg Filo
Vitamin B5 0.571mg 0.302mg Cheesecake
Vitamin B6 0.052mg 0.03mg Cheesecake
Folate 18µg 88µg Filo
Vitamin B12 0.17µg 0µg Cheesecake
Vitamin K 4.4µg 2.5µg Cheesecake
Tryptophan 0.064mg 0.088mg Filo
Threonine 0.222mg 0.194mg Cheesecake
Isoleucine 0.281mg 0.246mg Cheesecake
Leucine 0.464mg 0.49mg Filo
Lysine 0.372mg 0.158mg Cheesecake
Methionine 0.136mg 0.126mg Cheesecake
Phenylalanine 0.258mg 0.359mg Filo
Valine 0.314mg 0.286mg Cheesecake
Histidine 0.133mg 0.159mg Filo
Cholesterol 55mg 0mg Filo
Saturated Fat 9.921g 1.47g Filo
Omega-3 - DHA 0.005g 0g Cheesecake
Monounsaturated Fat 8.634g 3.149g Cheesecake
Polyunsaturated fat 1.602g 0.923g Cheesecake

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheesecake Filo
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
17%
Cheesecake
32%
Filo
Minerals Daily Need Coverage Score
22%
Cheesecake
47%
Filo

Comparison summary

Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 21.62g)
Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 55mg)
Which food is lower in Saturated Fat?
Filo
Filo is lower in Saturated Fat (difference - 8.451g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 12)
Which food contains less Sodium?
Cheesecake
Cheesecake contains less Sodium (difference - 45mg)
Which food is richer in vitamins?
Cheesecake
Cheesecake is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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. Cheesecake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172711/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.