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  6. Filo vs. Pie crust

Filo vs. Pie crust — In-Depth Nutrition Comparison

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Significant differences between Filo and Pie crust

  • Filo has more Vitamin B1, Iron, Vitamin B2, Vitamin B3, and Manganese, however, Pie crust is richer in Monounsaturated Fat.
  • Pie crust covers your daily Saturated Fat needs 33% more than Filo.
  • Pie crust has 2 times less Vitamin B2 than Filo. Filo has 0.341mg of Vitamin B2, while Pie crust has 0.213mg.
  • Filo contains less Sodium.

Specific food types used in this comparison are Phyllo dough and Pie crust, standard-type, dry mix.

Infographic

Filo vs Pie crust 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
7
:
2
Pie crust
Pie crust
Contains more Iron +44.6%
Contains more Potassium +15.6%
Contains less Sodium -35.9%
Contains more Zinc +22.5%
Contains more Copper +34.7%
Contains more Manganese +51.1%
Contains more Calcium +454.5%
Contains more Phosphorus +14.7%
Equal in Magnesium - 15
Equal in Selenium - 22.9
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Pie crust
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 84% 11% 37% 6% 99% 11% 25% 42% 125%
Contains more Iron +44.6%
Contains more Potassium +15.6%
Contains less Sodium -35.9%
Contains more Zinc +22.5%
Contains more Copper +34.7%
Contains more Manganese +51.1%
Contains more Calcium +454.5%
Contains more Phosphorus +14.7%
Equal in Magnesium - 15
Equal in Selenium - 22.9

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
:
2
Pie crust
Pie crust
Contains more Vitamin B1 +38%
Contains more Vitamin B2 +60.1%
Contains more Vitamin B3 +49.4%
Contains more Vitamin B5 +12.7%
Contains more Vitamin B6 +113.3%
Contains more Folate +18.2%
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%
Pie crust
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 99% 50% 52% 17% 15% 78% 0% 0%
Contains more Vitamin B1 +38%
Contains more Vitamin B2 +60.1%
Contains more Vitamin B3 +49.4%
Contains more Vitamin B5 +12.7%
Contains more Vitamin B6 +113.3%
Contains more Folate +18.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
Filo
3
:
2
Pie crust
Pie crust
Contains more Water +328.9%
Contains more Fats +423.3%
Contains more Other +17.6%
Equal in Protein - 6.9
Equal in Carbs - 52.1
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
Pie crust
7% 31% 52% 8% 2%
Protein: 6.9 g
Fats: 31.4 g
Carbs: 52.1 g
Water: 7.6 g
Other: 2 g
Contains more Water +328.9%
Contains more Fats +423.3%
Contains more Other +17.6%
Equal in Protein - 6.9
Equal in Carbs - 52.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
Filo
1
:
2
Pie crust
Pie crust
Contains less Saturated Fat -81.6%
Contains more Monounsaturated Fat +468%
Contains more Polyunsaturated fat +329.9%
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Pie crust
27% 60% 13%
Saturated Fat: 7.974 g
Monounsaturated Fat: 17.887 g
Polyunsaturated fat: 3.968 g
Contains less Saturated Fat -81.6%
Contains more Monounsaturated Fat +468%
Contains more Polyunsaturated fat +329.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Filo Pie crust Opinion
Net carbs 50.7g 52.1g Pie crust
Protein 7.1g 6.9g Filo
Fats 6g 31.4g Pie crust
Carbs 52.6g 52.1g Filo
Calories 299kcal 518kcal Pie crust
Sugar 0.18g Pie crust
Fiber 1.9g Filo
Calcium 11mg 61mg Pie crust
Iron 3.21mg 2.22mg Filo
Magnesium 15mg 15mg
Phosphorus 75mg 86mg Pie crust
Potassium 74mg 64mg Filo
Sodium 483mg 753mg Filo
Zinc 0.49mg 0.4mg Filo
Copper 0.101mg 0.075mg Filo
Manganese 0.476mg 0.315mg Filo
Selenium 23.3µg 22.9µg Filo
Vitamin E 0.08mg Filo
Vitamin B1 0.541mg 0.392mg Filo
Vitamin B2 0.341mg 0.213mg Filo
Vitamin B3 4.073mg 2.727mg Filo
Vitamin B5 0.302mg 0.268mg Filo
Vitamin B6 0.03mg 0.064mg Pie crust
Folate 88µg 104µg Pie crust
Vitamin K 2.5µg Filo
Tryptophan 0.088mg 0.08mg Filo
Threonine 0.194mg 0.184mg Filo
Isoleucine 0.246mg 0.255mg Pie crust
Leucine 0.49mg 0.476mg Filo
Lysine 0.158mg 0.133mg Filo
Methionine 0.126mg 0.121mg Filo
Phenylalanine 0.359mg 0.339mg Filo
Valine 0.286mg 0.289mg Pie crust
Histidine 0.159mg 0.146mg Filo
Saturated Fat 1.47g 7.974g Filo
Monounsaturated Fat 3.149g 17.887g Pie crust
Polyunsaturated fat 0.923g 3.968g Pie crust

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Pie crust
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
26%
Pie crust
Minerals Daily Need Coverage Score
47%
Filo
45%
Pie crust

Comparison summary

Which food is lower in Sugar?
Pie crust
Pie crust is lower in Sugar (difference - 0.18g)
Which food is lower in glycemic index?
Pie crust
Pie crust is lower in glycemic index (difference - 38)
Which food contains less Sodium?
Filo
Filo contains less Sodium (difference - 270mg)
Which food is lower in Saturated Fat?
Filo
Filo is lower in Saturated Fat (difference - 6.504g)
Which food is richer in minerals?
Filo
Filo is relatively richer in minerals
Which food is richer in vitamins?
Filo
Filo is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pie crust - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175022/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.