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  6. Filo vs. Puff pastry

Filo vs. Puff pastry — In-Depth Nutrition Comparison

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How are Filo and Puff pastry different?

  • Filo is higher in Vitamin B1, Folate, Iron, Vitamin B2, and Vitamin B5, however, Puff pastry is richer in Vitamin K, Monounsaturated Fat, and Polyunsaturated fat.
  • Daily need coverage for Saturated Fat from Puff pastry is 20% higher.
  • Puff pastry has less Sodium.

Phyllo dough and Puff pastry, frozen, ready-to-bake, baked are the varieties used in this article.

Infographic

Filo vs Puff pastry 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
Puff pastry
Puff pastry
Contains more Iron +23.5%
Contains more Phosphorus +25%
Contains more Potassium +19.4%
Contains less Sodium -47.6%
Contains more Zinc +10.2%
Contains more Copper +13.9%
Equal in Calcium - 10
Equal in Magnesium - 16
Equal in Manganese - 0.495
Equal in Selenium - 24.5
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Puff pastry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 98% 12% 26% 6% 33% 15% 39% 65% 134%
Contains more Iron +23.5%
Contains more Phosphorus +25%
Contains more Potassium +19.4%
Contains less Sodium -47.6%
Contains more Zinc +10.2%
Contains more Copper +13.9%
Equal in Calcium - 10
Equal in Magnesium - 16
Equal in Manganese - 0.495
Equal in Selenium - 24.5

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
6
:
3
Puff pastry
Puff pastry
Contains more Vitamin B1 +67.5%
Contains more Vitamin B2 +32.2%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +57.9%
Contains more Folate +60%
Contains more Vitamin A +∞%
Contains more Vitamin E +587.5%
Contains more Vitamin K +552%
Equal in Vitamin B3 - 3.8
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%
Puff pastry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 11% 0% 0% 81% 60% 72% 0% 5% 42% 0% 41%
Contains more Vitamin B1 +67.5%
Contains more Vitamin B2 +32.2%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +57.9%
Contains more Folate +60%
Contains more Vitamin A +∞%
Contains more Vitamin E +587.5%
Contains more Vitamin K +552%
Equal in Vitamin B3 - 3.8

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
Filo
3
:
2
Puff pastry
Puff pastry
Contains more Carbs +15.1%
Contains more Water +340.5%
Contains more Other +70%
Contains more Fats +541.7%
Equal in Protein - 7.4
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
Puff pastry
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more Carbs +15.1%
Contains more Water +340.5%
Contains more Other +70%
Contains more Fats +541.7%
Equal in Protein - 7.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
Filo
1
:
2
Puff pastry
Puff pastry
Contains less Saturated Fat -73.3%
Contains more Monounsaturated Fat +180.3%
Contains more Polyunsaturated fat +2308.2%
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Puff pastry
15% 24% 61%
Saturated Fat: 5.502 g
Monounsaturated Fat: 8.828 g
Polyunsaturated fat: 22.228 g
Contains less Saturated Fat -73.3%
Contains more Monounsaturated Fat +180.3%
Contains more Polyunsaturated fat +2308.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Filo Puff pastry Opinion
Net carbs 50.7g 44.2g Filo
Protein 7.1g 7.4g Puff pastry
Fats 6g 38.5g Puff pastry
Carbs 52.6g 45.7g Filo
Calories 299kcal 558kcal Puff pastry
Sugar 0.18g 0.75g Filo
Fiber 1.9g 1.5g Filo
Calcium 11mg 10mg Filo
Iron 3.21mg 2.6mg Filo
Magnesium 15mg 16mg Puff pastry
Phosphorus 75mg 60mg Filo
Potassium 74mg 62mg Filo
Sodium 483mg 253mg Puff pastry
Zinc 0.49mg 0.54mg Puff pastry
Copper 0.101mg 0.115mg Puff pastry
Manganese 0.476mg 0.495mg Puff pastry
Selenium 23.3µg 24.5µg Puff pastry
Vitamin A 0IU 1IU Puff pastry
Vitamin E 0.08mg 0.55mg Puff pastry
Vitamin B1 0.541mg 0.323mg Filo
Vitamin B2 0.341mg 0.258mg Filo
Vitamin B3 4.073mg 3.8mg Filo
Vitamin B5 0.302mg 0mg Filo
Vitamin B6 0.03mg 0.019mg Filo
Folate 88µg 55µg Filo
Vitamin K 2.5µg 16.3µg Puff pastry
Tryptophan 0.088mg 0.086mg Filo
Threonine 0.194mg 0.198mg Puff pastry
Isoleucine 0.246mg 0.275mg Puff pastry
Leucine 0.49mg 0.514mg Puff pastry
Lysine 0.158mg 0.144mg Filo
Methionine 0.126mg 0.131mg Puff pastry
Phenylalanine 0.359mg 0.367mg Puff pastry
Valine 0.286mg 0.312mg Puff pastry
Histidine 0.159mg 0.158mg Filo
Saturated Fat 1.47g 5.502g Filo
Monounsaturated Fat 3.149g 8.828g Puff pastry
Polyunsaturated fat 0.923g 22.228g Puff pastry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Puff pastry
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%
Puff pastry
Minerals Daily Need Coverage Score
47%
Filo
43%
Puff pastry

Comparison summary

Which food contains less Sodium?
Puff pastry
Puff pastry contains less Sodium (difference - 230mg)
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 0.57g)
Which food is lower in Saturated Fat?
Filo
Filo is lower in Saturated Fat (difference - 4.032g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 18)
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 ($)
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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.