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  6. Filo vs. Doughnuts

Filo vs. Doughnuts — In-Depth Nutrition Comparison

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What are the main differences between Filo and Doughnuts?

  • Filo is richer in Selenium, Vitamin B1, Iron, Vitamin B3, and Manganese, while Doughnuts are higher in Phosphorus, Vitamin E , Vitamin K, and Choline.
  • Doughnuts' daily need coverage for Saturated Fat is 48% higher.
  • Doughnuts have 2 times less Selenium than Filo. Filo has 23.3µg of Selenium, while Doughnuts have 10.1µg.
  • Filo is lower in Saturated Fat.

We used Phyllo dough and Doughnuts, cake-type, plain (includes unsugared, old-fashioned) types in this comparison.

Infographic

Filo vs Doughnuts 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.
Filo
Filo
4
:
6
Doughnuts
Doughnuts
Contains more Iron +26.9%
Contains more Copper +12.2%
Contains more Manganese +42.9%
Contains more Selenium +130.7%
Contains more Calcium +263.6%
Contains more Magnesium +13.3%
Contains more Phosphorus +246.7%
Contains more Potassium +81.1%
Equal in Sodium - 477
Equal in Zinc - 0.5
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Doughnuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 95% 13% 112% 12% 63% 14% 30% 44% 56%
Contains more Iron +26.9%
Contains more Copper +12.2%
Contains more Manganese +42.9%
Contains more Selenium +130.7%
Contains more Calcium +263.6%
Contains more Magnesium +13.3%
Contains more Phosphorus +246.7%
Contains more Potassium +81.1%
Equal in Sodium - 477
Equal in Zinc - 0.5

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.
Filo
Filo
3
:
7
Doughnuts
Doughnuts
Contains more Vitamin B1 +38.7%
Contains more Vitamin B2 +13.3%
Contains more Vitamin B3 +40%
Contains more Vitamin A +∞%
Contains more Vitamin E +2387.5%
Contains more Vitamin B5 +24.8%
Contains more Vitamin B6 +66.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +292%
Equal in Folate - 92
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%
Doughnuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 40% 0% 0% 98% 70% 55% 23% 12% 69% 8% 25%
Contains more Vitamin B1 +38.7%
Contains more Vitamin B2 +13.3%
Contains more Vitamin B3 +40%
Contains more Vitamin A +∞%
Contains more Vitamin E +2387.5%
Contains more Vitamin B5 +24.8%
Contains more Vitamin B6 +66.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +292%
Equal in Folate - 92

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
Filo
3
:
2
Doughnuts
Doughnuts
Contains more Protein +33.7%
Contains more Carbs +11.8%
Contains more Water +56.6%
Contains more Fats +315.5%
Contains more Other +10.6%
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
Doughnuts
5% 25% 47% 21% 2%
Protein: 5.31 g
Fats: 24.93 g
Carbs: 47.06 g
Water: 20.82 g
Other: 1.88 g
Contains more Protein +33.7%
Contains more Carbs +11.8%
Contains more Water +56.6%
Contains more Fats +315.5%
Contains more Other +10.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
Filo
1
:
2
Doughnuts
Doughnuts
Contains less Saturated Fat -86.8%
Contains more Monounsaturated Fat +171.3%
Contains more Polyunsaturated fat +324.2%
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Doughnuts
47% 36% 17%
Saturated Fat: 11.105 g
Monounsaturated Fat: 8.544 g
Polyunsaturated fat: 3.915 g
Contains less Saturated Fat -86.8%
Contains more Monounsaturated Fat +171.3%
Contains more Polyunsaturated fat +324.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Filo Doughnuts
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 Filo Doughnuts Opinion
Net carbs 50.7g 45.36g Filo
Protein 7.1g 5.31g Filo
Fats 6g 24.93g Doughnuts
Carbs 52.6g 47.06g Filo
Calories 299kcal 434kcal Doughnuts
Starch 25.91g Doughnuts
Sugar 0.18g 18.15g Filo
Fiber 1.9g 1.7g Filo
Calcium 11mg 40mg Doughnuts
Iron 3.21mg 2.53mg Filo
Magnesium 15mg 17mg Doughnuts
Phosphorus 75mg 260mg Doughnuts
Potassium 74mg 134mg Doughnuts
Sodium 483mg 477mg Doughnuts
Zinc 0.49mg 0.5mg Doughnuts
Copper 0.101mg 0.09mg Filo
Manganese 0.476mg 0.333mg Filo
Selenium 23.3µg 10.1µg Filo
Vitamin A 0IU 14IU Doughnuts
Vitamin A RAE 0µg 4µg Doughnuts
Vitamin E 0.08mg 1.99mg Doughnuts
Vitamin B1 0.541mg 0.39mg Filo
Vitamin B2 0.341mg 0.301mg Filo
Vitamin B3 4.073mg 2.91mg Filo
Vitamin B5 0.302mg 0.377mg Doughnuts
Vitamin B6 0.03mg 0.05mg Doughnuts
Folate 88µg 92µg Doughnuts
Vitamin B12 0µg 0.06µg Doughnuts
Vitamin K 2.5µg 9.8µg Doughnuts
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 0mg 10mg Filo
Saturated Fat 1.47g 11.105g Filo
Omega-3 - DHA 0g 0.001g Doughnuts
Monounsaturated Fat 3.149g 8.544g Doughnuts
Polyunsaturated fat 0.923g 3.915g Doughnuts
Omega-6 - Eicosadienoic acid 0.006g Doughnuts
Omega-6 - Linoleic acid 3.573g Doughnuts
Omega-6 - Gamma-linoleic acid 0.017g Doughnuts
Omega-3 - ALA 0.239g Doughnuts
Omega-3 - Eicosatrienoic acid 0.001g Doughnuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Doughnuts
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
32%
Filo
33%
Doughnuts
Minerals Daily Need Coverage Score
47%
Filo
45%
Doughnuts

Comparison summary

Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 17.97g)
Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated Fat?
Filo
Filo is lower in Saturated Fat (difference - 9.635g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 37)
Which food contains less Sodium?
Doughnuts
Doughnuts contains less Sodium (difference - 6mg)
Which food is richer in vitamins?
Doughnuts
Doughnuts 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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/nutrients
  2. Doughnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174990/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.