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  6. Puff pastry vs. Filo

Puff pastry vs. Filo — In-Depth Nutrition Comparison

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How are Puff pastry and Filo different?

  • Puff pastry is higher in Vitamin K, Monounsaturated Fat, and Polyunsaturated fat, however, Filo is richer in Vitamin B1, Folate, Iron, Vitamin B2, and Vitamin B5.
  • Daily need coverage for Saturated Fat from Puff pastry is 20% higher.
  • Puff pastry contains 24 times more Polyunsaturated fat than Filo. While Puff pastry contains 22.228g of Polyunsaturated fat, Filo contains only 0.923g.
  • Filo has less Saturated Fat.

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

Infographic

Puff pastry 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.
Puff pastry
Puff pastry
6
:
4
Filo
Filo
Contains less Sodium -47.6%
Contains more Zinc +10.2%
Contains more Copper +13.9%
Contains more Iron +23.5%
Contains more Phosphorus +25%
Contains more Potassium +19.4%
Equal in Calcium - 11
Equal in Magnesium - 15
Equal in Zinc - 0.49
Equal in Manganese - 0.476
Equal in Selenium - 23.3
Puff pastry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 98% 12% 26% 6% 33% 15% 39% 65% 134%
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Contains less Sodium -47.6%
Contains more Zinc +10.2%
Contains more Copper +13.9%
Contains more Iron +23.5%
Contains more Phosphorus +25%
Contains more Potassium +19.4%
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.
Puff pastry
Puff pastry
3
:
6
Filo
Filo
Contains more Vitamin A +∞%
Contains more Vitamin E +587.5%
Contains more Vitamin K +552%
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%
Equal in Vitamin B3 - 4.073
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%
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 A +∞%
Contains more Vitamin E +587.5%
Contains more Vitamin K +552%
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%
Equal in Vitamin B3 - 4.073

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Puff pastry
Puff pastry
2
:
3
Filo
Filo
Contains more Fats +541.7%
Contains more Carbs +15.1%
Contains more Water +340.5%
Contains more Other +70%
Equal in Protein - 7.1
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
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 +541.7%
Contains more Carbs +15.1%
Contains more Water +340.5%
Contains more Other +70%
Equal in Protein - 7.1

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Puff pastry 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%
Puff pastry
32%
Filo
Minerals Daily Need Coverage Score
43%
Puff pastry
47%
Filo

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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.