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  6. Pie crust vs. Filo

Pie crust vs. Filo — In-Depth Nutrition Comparison

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Significant differences between Pie crust and Filo

  • Pie crust has more Monounsaturated Fat, however, Filo is richer in Vitamin B1, Iron, Vitamin B2, Vitamin B3, and Manganese.
  • Pie crust covers your daily Saturated Fat needs 33% more than Filo.
  • Filo has 6 times less Monounsaturated Fat than Pie crust. Pie crust has 17.887g of Monounsaturated Fat, while Filo has 3.149g.
  • Filo contains less Saturated Fat.

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

Infographic

Pie crust vs Filo 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.
Pie crust
Pie crust
2
:
7
Filo
Filo
Contains more Calcium +454.5%
Contains more Phosphorus +14.7%
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%
Equal in Magnesium - 15
Equal in Selenium - 23.3
Pie crust
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 84% 11% 37% 6% 99% 11% 25% 42% 125%
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Contains more Calcium +454.5%
Contains more Phosphorus +14.7%
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%
Equal in Magnesium - 15
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.
Pie crust
Pie crust
2
:
7
Filo
Filo
Contains more Vitamin B6 +113.3%
Contains more Folate +18.2%
Contains more Vitamin B1 +38%
Contains more Vitamin B2 +60.1%
Contains more Vitamin B3 +49.4%
Contains more Vitamin B5 +12.7%
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%
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%
Contains more Vitamin B6 +113.3%
Contains more Folate +18.2%
Contains more Vitamin B1 +38%
Contains more Vitamin B2 +60.1%
Contains more Vitamin B3 +49.4%
Contains more Vitamin B5 +12.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pie crust
Pie crust
2
:
3
Filo
Filo
Contains more Fats +423.3%
Contains more Other +17.6%
Contains more Water +328.9%
Equal in Protein - 7.1
Equal in Carbs - 52.6
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
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
Contains more Fats +423.3%
Contains more Other +17.6%
Contains more Water +328.9%
Equal in Protein - 7.1
Equal in Carbs - 52.6

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pie crust Filo
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
26%
Pie crust
32%
Filo
Minerals Daily Need Coverage Score
45%
Pie crust
47%
Filo

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. Pie crust - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175022/nutrients
  2. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/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.