Pastry vs. Filo — In-Depth Nutrition Comparison
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A recap on differences between Pastry and Filo
- Pastry is higher in Vitamin K, Monounsaturated Fat, and Polyunsaturated fat, yet Filo is higher in Vitamin B1, Iron, and Vitamin B5.
- Pastry covers your daily Saturated Fat needs 41% more than Filo.
- Pastry contains 7 times more Monounsaturated Fat than Filo. While Pastry contains 21.597g of Monounsaturated Fat, Filo contains only 3.149g.
- The amount of Saturated Fat in Filo is lower.
Food varieties used in this article are Puff pastry, frozen, ready-to-bake and Phyllo dough.
Infographic
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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.
Contains
less
Sodium
-48.4%
Contains
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Copper
+12.9%
Contains
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Iron
+25.4%
Contains
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Phosphorus
+25%
Contains
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Potassium
+21.3%
Equal in Calcium - 11
Equal in Magnesium - 15
Equal in Zinc - 0.49
Equal in Manganese - 0.476
Equal in Selenium - 23.3
Contains
less
Sodium
-48.4%
Contains
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Copper
+12.9%
Contains
more
Iron
+25.4%
Contains
more
Phosphorus
+25%
Contains
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Potassium
+21.3%
Equal in Calcium - 11
Equal in Magnesium - 15
Equal in Zinc - 0.49
Equal in Manganese - 0.476
Equal in Selenium - 23.3
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.
:
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+575%
Contains
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Vitamin K
+544%
Contains
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Vitamin B1
+35.9%
Contains
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Vitamin B2
+20.5%
Contains
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Vitamin B5
+∞%
Contains
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Vitamin B6
+42.9%
Contains
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Folate
+12.8%
Equal in Vitamin B3 - 4.073
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+575%
Contains
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Vitamin K
+544%
Contains
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Vitamin B1
+35.9%
Contains
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Vitamin B2
+20.5%
Contains
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Vitamin B5
+∞%
Contains
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Vitamin B6
+42.9%
Contains
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Folate
+12.8%
Equal in Vitamin B3 - 4.073
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+535%
Contains
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Carbs
+16.6%
Contains
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Water
+283.5%
Contains
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Other
+70%
Equal in Protein - 7.1
Contains
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Fats
+535%
Contains
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Carbs
+16.6%
Contains
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Water
+283.5%
Contains
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Other
+70%
Equal in Protein - 7.1
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+585.8%
Contains
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Polyunsaturated fat
+430.2%
Contains
less
Saturated Fat
-84.8%
Contains
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Monounsaturated Fat
+585.8%
Contains
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Polyunsaturated fat
+430.2%
Contains
less
Saturated Fat
-84.8%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 43.6g | 50.7g |
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| Protein | 7.3g | 7.1g |
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| Fats | 38.1g | 6g |
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| Carbs | 45.1g | 52.6g |
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| Calories | 551kcal | 299kcal |
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| Sugar | 0.74g | 0.18g |
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| Fiber | 1.5g | 1.9g |
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| Calcium | 10mg | 11mg |
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| Iron | 2.56mg | 3.21mg |
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| Magnesium | 16mg | 15mg |
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| Phosphorus | 60mg | 75mg |
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| Potassium | 61mg | 74mg |
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| Sodium | 249mg | 483mg |
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| Zinc | 0.53mg | 0.49mg |
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| Copper | 0.114mg | 0.101mg |
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| Manganese | 0.488mg | 0.476mg |
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| Selenium | 24.2µg | 23.3µg |
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| Vitamin A | 1IU | 0IU |
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| Vitamin E | 0.54mg | 0.08mg |
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| Vitamin B1 | 0.398mg | 0.541mg |
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| Vitamin B2 | 0.283mg | 0.341mg |
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| Vitamin B3 | 4.168mg | 4.073mg |
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| Vitamin B5 | 0mg | 0.302mg |
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| Vitamin B6 | 0.021mg | 0.03mg |
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| Folate | 78µg | 88µg |
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| Vitamin K | 16.1µg | 2.5µg |
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| Tryptophan | 0.085mg | 0.088mg |
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| Threonine | 0.196mg | 0.194mg |
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| Isoleucine | 0.272mg | 0.246mg |
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| Leucine | 0.508mg | 0.49mg |
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| Lysine | 0.142mg | 0.158mg |
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| Methionine | 0.129mg | 0.126mg |
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| Phenylalanine | 0.362mg | 0.359mg |
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| Valine | 0.308mg | 0.286mg |
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| Histidine | 0.156mg | 0.159mg |
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| Saturated Fat | 9.643g | 1.47g |
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| Monounsaturated Fat | 21.597g | 3.149g |
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| Polyunsaturated fat | 4.894g | 0.923g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
30%
32%
Minerals Daily Need Coverage Score
42%
47%
Comparison summary
Which food contains less Sodium?
Pastry contains less Sodium (difference - 234mg)
Which food is lower in Sugar?
Filo is lower in Sugar (difference - 0.56g)
Which food is lower in Saturated Fat?
Filo is lower in Saturated Fat (difference - 8.173g)
Which food is lower in glycemic index?
Filo is lower in glycemic index (difference - 21)
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.