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  6. Filo vs. Pumpkin pie

Filo vs. Pumpkin pie — In-Depth Nutrition Comparison

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The main differences between Filo and Pumpkin pie

  • Filo is richer in Selenium, Vitamin B1, Iron, Vitamin B3, Vitamin B2, Folate, and Manganese, yet Pumpkin pie is richer in Vitamin A RAE, and Vitamin B12.
  • Daily need coverage for Vitamin A RAE from Pumpkin pie is 50% higher.
  • Filo contains 4 times more Selenium than Pumpkin pie. Filo contains 23.3µg of Selenium, while Pumpkin pie contains 5.4µg.
  • Pumpkin pie contains less Sodium.

Food types used in this article are Phyllo dough and Pie, pumpkin, commercially prepared.

Infographic

Filo vs Pumpkin pie 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
5
:
5
Pumpkin pie
Pumpkin pie
Contains more Iron +256.7%
Contains more Zinc +25.6%
Contains more Manganese +109.7%
Contains more Selenium +331.5%
Contains more Calcium +481.8%
Contains more Potassium +125.7%
Contains less Sodium -50.5%
Contains more Copper +46.5%
Equal in Magnesium - 14
Equal in Phosphorus - 81
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Pumpkin pie
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 34% 10% 35% 15% 32% 11% 50% 30% 30%
Contains more Iron +256.7%
Contains more Zinc +25.6%
Contains more Manganese +109.7%
Contains more Selenium +331.5%
Contains more Calcium +481.8%
Contains more Potassium +125.7%
Contains less Sodium -50.5%
Contains more Copper +46.5%
Equal in Magnesium - 14
Equal in Phosphorus - 81

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
Pumpkin pie
Pumpkin pie
Contains more Vitamin B1 +205.6%
Contains more Vitamin B2 +175%
Contains more Vitamin B3 +267.9%
Contains more Folate +238.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +850%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +49.7%
Contains more Vitamin B6 +110%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +428%
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%
Pumpkin pie
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 207% 16% 3% 0% 45% 29% 21% 28% 15% 20% 44% 33%
Contains more Vitamin B1 +205.6%
Contains more Vitamin B2 +175%
Contains more Vitamin B3 +267.9%
Contains more Folate +238.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +850%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +49.7%
Contains more Vitamin B6 +110%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +428%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
Filo
3
:
2
Pumpkin pie
Pumpkin pie
Contains more Protein +82.1%
Contains more Carbs +51%
Contains more Other +50.4%
Contains more Fats +62.5%
Contains more Water +54.6%
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
Pumpkin pie
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Contains more Protein +82.1%
Contains more Carbs +51%
Contains more Other +50.4%
Contains more Fats +62.5%
Contains more Water +54.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
Filo
1
:
2
Pumpkin pie
Pumpkin pie
Contains less Saturated Fat -26.1%
Contains more Monounsaturated Fat +46.1%
Contains more Polyunsaturated fat +91.8%
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Pumpkin pie
24% 55% 21%
Saturated Fat: 1.988 g
Monounsaturated Fat: 4.6 g
Polyunsaturated fat: 1.77 g
Contains less Saturated Fat -26.1%
Contains more Monounsaturated Fat +46.1%
Contains more Polyunsaturated fat +91.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Filo Pumpkin pie
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 minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Filo Pumpkin pie Opinion
Net carbs 50.7g 33.03g Filo
Protein 7.1g 3.9g Filo
Fats 6g 9.75g Pumpkin pie
Carbs 52.6g 34.83g Filo
Calories 299kcal 243kcal Filo
Starch 10.73g Pumpkin pie
Fructose 2.85g Pumpkin pie
Sugar 0.18g 18.88g Filo
Fiber 1.9g 1.8g Filo
Calcium 11mg 64mg Pumpkin pie
Iron 3.21mg 0.9mg Filo
Magnesium 15mg 14mg Filo
Phosphorus 75mg 81mg Pumpkin pie
Potassium 74mg 167mg Pumpkin pie
Sodium 483mg 239mg Pumpkin pie
Zinc 0.49mg 0.39mg Filo
Copper 0.101mg 0.148mg Pumpkin pie
Manganese 0.476mg 0.227mg Filo
Selenium 23.3µg 5.4µg Filo
Vitamin A 0IU 3434IU Pumpkin pie
Vitamin A RAE 0µg 448µg Pumpkin pie
Vitamin E 0.08mg 0.76mg Pumpkin pie
Vitamin D 0IU 2IU Pumpkin pie
Vitamin D 0µg 0.1µg Pumpkin pie
Vitamin B1 0.541mg 0.177mg Filo
Vitamin B2 0.341mg 0.124mg Filo
Vitamin B3 4.073mg 1.107mg Filo
Vitamin B5 0.302mg 0.452mg Pumpkin pie
Vitamin B6 0.03mg 0.063mg Pumpkin pie
Folate 88µg 26µg Filo
Vitamin B12 0µg 0.35µg Pumpkin pie
Vitamin K 2.5µg 13.2µg Pumpkin pie
Tryptophan 0.088mg 0.048mg Filo
Threonine 0.194mg 0.154mg Filo
Isoleucine 0.246mg 0.158mg Filo
Leucine 0.49mg 0.297mg Filo
Lysine 0.158mg 0.192mg Pumpkin pie
Methionine 0.126mg 0.249mg Pumpkin pie
Phenylalanine 0.359mg 0.175mg Filo
Valine 0.286mg 0.211mg Filo
Histidine 0.159mg 0.088mg Filo
Cholesterol 0mg 26mg Filo
Saturated Fat 1.47g 1.988g Filo
Monounsaturated Fat 3.149g 4.6g Pumpkin pie
Polyunsaturated fat 0.923g 1.77g Pumpkin pie

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Pumpkin pie
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
38%
Pumpkin pie
Minerals Daily Need Coverage Score
47%
Filo
26%
Pumpkin pie

Comparison summary

Which food contains less Sodium?
Pumpkin pie
Pumpkin pie contains less Sodium (difference - 244mg)
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 18.7g)
Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 26mg)
Which food is lower in Saturated Fat?
Filo
Filo is lower in Saturated Fat (difference - 0.518g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 21)
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. Pumpkin pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/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.