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  6. Filo vs. Pan dulce

Filo vs. Pan dulce — In-Depth Nutrition Comparison

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Summary of differences between Filo and Pan dulce

  • Filo has more Vitamin B1, and Vitamin B2, however, Pan dulce is higher in Calcium, Vitamin B5, and Selenium.
  • Filo covers your daily need of Vitamin B1 14% more than Pan dulce.
  • Filo has 2 times more Sodium than Pan dulce. While Filo has 483mg of Sodium, Pan dulce has only 228mg.

These are the specific foods used in this comparison Phyllo dough and Bread, pan dulce, sweet yeast bread.

Infographic

Filo vs Pan dulce 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
2
:
8
Pan dulce
Pan dulce
Contains more Iron +11.8%
Contains more Calcium +681.8%
Contains more Magnesium +60%
Contains more Phosphorus +25.3%
Contains more Potassium +39.2%
Contains less Sodium -52.8%
Contains more Zinc +71.4%
Contains more Copper +19.8%
Contains more Selenium +12.4%
Equal in Manganese - 0.46
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Pan dulce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 108% 18% 41% 10% 30% 23% 41% 60% 143%
Contains more Iron +11.8%
Contains more Calcium +681.8%
Contains more Magnesium +60%
Contains more Phosphorus +25.3%
Contains more Potassium +39.2%
Contains less Sodium -52.8%
Contains more Zinc +71.4%
Contains more Copper +19.8%
Contains more Selenium +12.4%
Equal in Manganese - 0.46

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
4
:
7
Pan dulce
Pan dulce
Contains more Vitamin B1 +43.5%
Contains more Vitamin B2 +48.3%
Contains more Vitamin B3 +17.6%
Contains more Vitamin K +56.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +262.5%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +95.4%
Contains more Vitamin B6 +90%
Contains more Folate +22.7%
Contains more Vitamin B12 +∞%
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%
Pan dulce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 6% 0% 4% 95% 54% 65% 36% 14% 81% 14% 4%
Contains more Vitamin B1 +43.5%
Contains more Vitamin B2 +48.3%
Contains more Vitamin B3 +17.6%
Contains more Vitamin K +56.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +262.5%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +95.4%
Contains more Vitamin B6 +90%
Contains more Folate +22.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
Filo
2
:
3
Pan dulce
Pan dulce
Contains more Water +51.3%
Contains more Other +57.4%
Contains more Protein +32.7%
Contains more Fats +93%
Equal in Carbs - 56.38
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
Pan dulce
9% 12% 56% 22%
Protein: 9.42 g
Fats: 11.58 g
Carbs: 56.38 g
Water: 21.54 g
Other: 1.08 g
Contains more Water +51.3%
Contains more Other +57.4%
Contains more Protein +32.7%
Contains more Fats +93%
Equal in Carbs - 56.38

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
Filo
1
:
2
Pan dulce
Pan dulce
Contains less Saturated Fat -32.7%
Contains more Monounsaturated Fat +11.1%
Contains more Polyunsaturated fat +65.8%
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Pan dulce
30% 49% 21%
Saturated Fat: 2.183 g
Monounsaturated Fat: 3.499 g
Polyunsaturated fat: 1.53 g
Contains less Saturated Fat -32.7%
Contains more Monounsaturated Fat +11.1%
Contains more Polyunsaturated fat +65.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Filo Pan dulce Opinion
Net carbs 50.7g 54.08g Pan dulce
Protein 7.1g 9.42g Pan dulce
Fats 6g 11.58g Pan dulce
Carbs 52.6g 56.38g Pan dulce
Calories 299kcal 367kcal Pan dulce
Starch 37.8g Pan dulce
Fructose 4.05g Pan dulce
Sugar 0.18g 12.5g Filo
Fiber 1.9g 2.3g Pan dulce
Calcium 11mg 86mg Pan dulce
Iron 3.21mg 2.87mg Filo
Magnesium 15mg 24mg Pan dulce
Phosphorus 75mg 94mg Pan dulce
Potassium 74mg 103mg Pan dulce
Sodium 483mg 228mg Pan dulce
Zinc 0.49mg 0.84mg Pan dulce
Copper 0.101mg 0.121mg Pan dulce
Manganese 0.476mg 0.46mg Filo
Selenium 23.3µg 26.2µg Pan dulce
Vitamin A 0IU 23IU Pan dulce
Vitamin A RAE 0µg 5µg Pan dulce
Vitamin E 0.08mg 0.29mg Pan dulce
Vitamin C 0mg 1.2mg Pan dulce
Vitamin B1 0.541mg 0.377mg Filo
Vitamin B2 0.341mg 0.23mg Filo
Vitamin B3 4.073mg 3.463mg Filo
Vitamin B5 0.302mg 0.59mg Pan dulce
Vitamin B6 0.03mg 0.057mg Pan dulce
Folate 88µg 108µg Pan dulce
Vitamin B12 0µg 0.11µg Pan dulce
Vitamin K 2.5µg 1.6µg 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 0mg 30mg Filo
Trans Fat 1.103g Filo
Saturated Fat 1.47g 2.183g Filo
Omega-3 - DPA 0g 0.001g Pan dulce
Monounsaturated Fat 3.149g 3.499g Pan dulce
Polyunsaturated fat 0.923g 1.53g Pan dulce
Omega-6 - Eicosadienoic acid 0.009g Pan dulce
Omega-6 - Linoleic acid 1.21g Pan dulce
Omega-6 - Gamma-linoleic acid 0.001g Pan dulce
Omega-3 - ALA 0.066g Pan dulce
Omega-3 - Eicosatrienoic acid 0.002g Pan dulce
Omega-6 - Dihomo-gamma-linoleic acid 0.002g Pan dulce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Pan dulce
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
31%
Pan dulce
Minerals Daily Need Coverage Score
47%
Filo
50%
Pan dulce

Comparison summary

Which food is richer in minerals?
Pan dulce
Pan dulce is relatively richer in minerals
Which food contains less Sodium?
Pan dulce
Pan dulce contains less Sodium (difference - 255mg)
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 12.32g)
Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 30mg)
Which food is lower in Saturated Fat?
Filo
Filo is lower in Saturated Fat (difference - 0.713g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 24)
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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/nutrients
  2. Pan dulce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167935/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.