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  6. Filo vs. Pancake

Filo vs. Pancake — In-Depth Nutrition Comparison

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Differences between Filo and Pancake

  • Filo has more Vitamin B1, Iron, Vitamin B3, Selenium, Folate, and Manganese, while Pancake has more Calcium, Phosphorus, and Vitamin B12.
  • Filo's daily need coverage for Vitamin B1 is 28% higher.
  • Pancake contains 3 times less Vitamin B3 than Filo. Filo contains 4.073mg of Vitamin B3, while Pancake contains 1.567mg.

The food types used in this comparison are Phyllo dough and Pancakes, plain, prepared from recipe.

Infographic

Filo vs Pancake 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
Pancake
Pancake
Contains more Iron +78.3%
Contains more Copper +106.1%
Contains more Manganese +138%
Contains more Selenium +56.4%
Contains more Calcium +1890.9%
Contains more Phosphorus +112%
Contains more Potassium +78.4%
Contains more Zinc +14.3%
Equal in Magnesium - 16
Equal in Sodium - 439
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Pancake
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 68% 12% 69% 12% 58% 16% 17% 27% 82%
Contains more Iron +78.3%
Contains more Copper +106.1%
Contains more Manganese +138%
Contains more Selenium +56.4%
Contains more Calcium +1890.9%
Contains more Phosphorus +112%
Contains more Potassium +78.4%
Contains more Zinc +14.3%
Equal in Magnesium - 16
Equal in Sodium - 439

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
7
:
5
Pancake
Pancake
Contains more Vitamin B1 +169.2%
Contains more Vitamin B2 +21.4%
Contains more Vitamin B3 +159.9%
Contains more Folate +131.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +34.1%
Contains more Vitamin B6 +53.3%
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%
Pancake
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 0% 0% 1% 51% 65% 30% 25% 11% 29% 28% 0%
Contains more Vitamin B1 +169.2%
Contains more Vitamin B2 +21.4%
Contains more Vitamin B3 +159.9%
Contains more Folate +131.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +34.1%
Contains more Vitamin B6 +53.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
Filo
2
:
3
Pancake
Pancake
Contains more Protein +10.9%
Contains more Carbs +85.9%
Contains more Fats +61.7%
Contains more Water +62.3%
Contains more Other +58.8%
Equal in Protein - 6.4
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
Pancake
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 g
Contains more Protein +10.9%
Contains more Carbs +85.9%
Contains more Fats +61.7%
Contains more Water +62.3%
Contains more Other +58.8%
Equal in Protein - 6.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
Filo
2
:
1
Pancake
Pancake
Contains less Saturated Fat -30.7%
Contains more Monounsaturated Fat +27.3%
Contains more Polyunsaturated fat +381.8%
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Pancake
23% 27% 49%
Saturated Fat: 2.122 g
Monounsaturated Fat: 2.474 g
Polyunsaturated fat: 4.447 g
Contains less Saturated Fat -30.7%
Contains more Monounsaturated Fat +27.3%
Contains more Polyunsaturated fat +381.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Filo Pancake Opinion
Net carbs 50.7g 28.3g Filo
Protein 7.1g 6.4g Filo
Fats 6g 9.7g Pancake
Carbs 52.6g 28.3g Filo
Calories 299kcal 227kcal Filo
Sugar 0.18g Pancake
Fiber 1.9g Filo
Calcium 11mg 219mg Pancake
Iron 3.21mg 1.8mg Filo
Magnesium 15mg 16mg Pancake
Phosphorus 75mg 159mg Pancake
Potassium 74mg 132mg Pancake
Sodium 483mg 439mg Pancake
Zinc 0.49mg 0.56mg Pancake
Copper 0.101mg 0.049mg Filo
Manganese 0.476mg 0.2mg Filo
Selenium 23.3µg 14.9µg Filo
Vitamin A 0IU 196IU Pancake
Vitamin A RAE 0µg 54µg Pancake
Vitamin E 0.08mg Filo
Vitamin C 0mg 0.3mg Pancake
Vitamin B1 0.541mg 0.201mg Filo
Vitamin B2 0.341mg 0.281mg Filo
Vitamin B3 4.073mg 1.567mg Filo
Vitamin B5 0.302mg 0.405mg Pancake
Vitamin B6 0.03mg 0.046mg Pancake
Folate 88µg 38µg Filo
Vitamin B12 0µg 0.22µg Pancake
Vitamin K 2.5µg Filo
Tryptophan 0.088mg 0.08mg Filo
Threonine 0.194mg 0.237mg Pancake
Isoleucine 0.246mg 0.297mg Pancake
Leucine 0.49mg 0.513mg Pancake
Lysine 0.158mg 0.321mg Pancake
Methionine 0.126mg 0.147mg Pancake
Phenylalanine 0.359mg 0.319mg Filo
Valine 0.286mg 0.335mg Pancake
Histidine 0.159mg 0.152mg Filo
Cholesterol 0mg 59mg Filo
Saturated Fat 1.47g 2.122g Filo
Omega-3 - DHA 0g 0.005g Pancake
Monounsaturated Fat 3.149g 2.474g Filo
Polyunsaturated fat 0.923g 4.447g Pancake

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Pancake
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
21%
Pancake
Minerals Daily Need Coverage Score
47%
Filo
42%
Pancake

Comparison summary

Which food is lower in Sugar?
Pancake
Pancake is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Pancake
Pancake contains less Sodium (difference - 44mg)
Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 59mg)
Which food is lower in Saturated Fat?
Filo
Filo is lower in Saturated Fat (difference - 0.652g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 28)
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.
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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.