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  6. Corn pudding vs. Filo

Corn pudding vs. Filo — In-Depth Nutrition Comparison

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The main differences between corn pudding and filo

  • Corn pudding is richer in vitamin B12 and choline, yet filo is richer in vitamin B1, iron, selenium, vitamin B3, manganese, folate, and vitamin B2.
  • Daily need coverage for vitamin B1 for filo is 39% higher.

Food types used in this article are Corn pudding, home prepared and Phyllo dough.

Infographic

Corn pudding 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 12% 16% 20% 14% 13% 39% 37% 10% 33%
Filo
Filo
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 6.5% 120% 34% 13% 32% 63% 62% 127%
Contains more CalciumCalcium +254.5%
Contains more PotassiumPotassium +137.8%
Contains more PhosphorusPhosphorus +20%
Contains less SodiumSodium -41.6%
Contains more IronIron +505.7%
Contains more CopperCopper +134.9%
Contains more ManganeseManganese +502.5%
Contains more SeleniumSelenium +282%
~equal in Magnesium ~15mg
~equal in Zinc ~0.49mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 12% 19% 5.4% 7.5% 17% 36% 19% 0% 29% 39% 1.3% 22% 30%
Filo
Filo
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.6% 0% 135% 79% 76% 18% 6.9% 0% 6.3% 66% 3.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +237.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +323.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +704.3%
Contains more Vitamin B1Vitamin B1 +684.1%
Contains more Vitamin B2Vitamin B2 +121.4%
Contains more Vitamin B3Vitamin B3 +294.3%
Contains more Vitamin KVitamin K +400%
Contains more FolateFolate +203.4%

All nutrients comparison - raw data values

Nutrient Corn pudding Filo DV% diff.
Vitamin B1 0.069mg 0.541mg 39%
Iron 0.53mg 3.21mg 34%
Selenium 6.1µg 23.3µg 31%
Cholesterol 72mg 0mg 24%
Vitamin B3 1.033mg 4.073mg 19%
Manganese 0.079mg 0.476mg 17%
Folate 29µg 88µg 15%
Vitamin B2 0.154mg 0.341mg 14%
Vitamin B12 0.31µg 0µg 13%
Carbs 16.97g 52.6g 12%
Sodium 282mg 483mg 9%
Choline 55.5mg 6.9mg 9%
Calories 131kcal 299kcal 8%
Vitamin B6 0.127mg 0.03mg 7%
Vitamin A 57µg 0µg 6%
Copper 0.043mg 0.101mg 6%
Vitamin B5 0.302mg 6%
Protein 4.42g 7.1g 5%
Starch 8.68g 4%
Monounsaturated fat 1.499g 3.149g 4%
Saturated fat 2.451g 1.47g 4%
Vitamin C 3.7mg 0mg 4%
Fiber 1.2g 1.9g 3%
Vitamin D 0.5µg 0µg 3%
Potassium 176mg 74mg 3%
Calcium 39mg 11mg 3%
Vitamin D 22IU 0IU 3%
Polyunsaturated fat 0.55g 0.923g 2%
Vitamin K 0.5µg 2.5µg 2%
Phosphorus 90mg 75mg 2%
Vitamin E 0.27mg 0.08mg 1%
Fats 5.04g 6g 1%
Net carbs 15.77g 50.7g N/A
Magnesium 15mg 15mg 0%
Sugar 6.59g 0.18g N/A
Zinc 0.48mg 0.49mg 0%
Trans fat 0.093g N/A
Tryptophan 0.059mg 0.088mg 0%
Threonine 0.169mg 0.194mg 0%
Isoleucine 0.195mg 0.246mg 0%
Leucine 0.438mg 0.49mg 0%
Lysine 0.33mg 0.158mg 0%
Methionine 0.114mg 0.126mg 0%
Phenylalanine 0.216mg 0.359mg 0%
Valine 0.255mg 0.286mg 0%
Histidine 0.11mg 0.159mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.006g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 5% 17% 72%
Protein: 4.42 g
Fats: 5.04 g
Carbs: 16.97 g
Water: 72.33 g
Other: 1.24 g
Filo
Filo
4
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 WaterWater +121.9%
Contains more ProteinProtein +60.6%
Contains more FatsFats +19%
Contains more CarbsCarbs +210%
Contains more OtherOther +37.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 33% 12%
Saturated fat: Sat. Fat 2.451 g
Monounsaturated fat: Mono. Fat 1.499 g
Polyunsaturated fat: Poly. Fat 0.55 g
Filo
Filo
3
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
Contains less Sat. FatSaturated fat -40%
Contains more Mono. FatMonounsaturated fat +110.1%
Contains more Poly. FatPolyunsaturated fat +67.8%

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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. Corn pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170492/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.