Doughnuts vs. Filo — In-Depth Nutrition Comparison
Compare
What are the main differences between doughnuts and filo?
- Doughnuts are richer in phosphorus, vitamin E, vitamin K, and choline, while filo is higher in selenium, vitamin B1, iron, vitamin B3, and manganese.
- Doughnuts' daily need coverage for saturated fat is 48% higher.
- Filo has 25 times less vitamin E than doughnuts. Doughnuts have 1.99mg of vitamin E, while filo has 0.08mg.
- Filo is lower in saturated fat.
- Doughnuts have a higher glycemic index (75) than filo (38).
We used Doughnuts, cake-type, plain (includes unsugared, old-fashioned) and Phyllo dough types in this comparison.
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.
| Contains more MagnesiumMagnesium | +13.3% |
| Contains more CalciumCalcium | +263.6% |
| Contains more PotassiumPotassium | +81.1% |
| Contains more PhosphorusPhosphorus | +246.7% |
| Contains more IronIron | +26.9% |
| Contains more CopperCopper | +12.2% |
| Contains more ManganeseManganese | +42.9% |
| Contains more SeleniumSelenium | +130.7% |
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 more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2387.5% |
| Contains more Vitamin B5Vitamin B5 | +24.8% |
| Contains more Vitamin B6Vitamin B6 | +66.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +292% |
| Contains more CholineCholine | +440.6% |
| Contains more Vitamin B1Vitamin B1 | +38.7% |
| Contains more Vitamin B2Vitamin B2 | +13.3% |
| Contains more Vitamin B3Vitamin B3 | +40% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 11.105g | 1.47g | 44% |
| Fats | 24.93g | 6g | 29% |
| Phosphorus | 260mg | 75mg | 26% |
| Selenium | 10.1µg | 23.3µg | 24% |
| Polyunsaturated fat | 3.915g | 0.923g | 20% |
| Monounsaturated fat | 8.544g | 3.149g | 13% |
| Vitamin E | 1.99mg | 0.08mg | 13% |
| Vitamin B1 | 0.39mg | 0.541mg | 13% |
| Starch | 25.91g | 11% | |
| Iron | 2.53mg | 3.21mg | 9% |
| Vitamin B3 | 2.91mg | 4.073mg | 7% |
| Calories | 434kcal | 299kcal | 7% |
| Choline | 37.3mg | 6.9mg | 6% |
| Manganese | 0.333mg | 0.476mg | 6% |
| Vitamin K | 9.8µg | 2.5µg | 6% |
| Protein | 5.31g | 7.1g | 4% |
| Vitamin B12 | 0.06µg | 0µg | 3% |
| Calcium | 40mg | 11mg | 3% |
| Vitamin B2 | 0.301mg | 0.341mg | 3% |
| Cholesterol | 10mg | 0mg | 3% |
| Vitamin B6 | 0.05mg | 0.03mg | 2% |
| Vitamin B5 | 0.377mg | 0.302mg | 2% |
| Potassium | 134mg | 74mg | 2% |
| Carbs | 47.06g | 52.6g | 2% |
| Copper | 0.09mg | 0.101mg | 1% |
| Fiber | 1.7g | 1.9g | 1% |
| Folate | 92µg | 88µg | 1% |
| Net carbs | 45.36g | 50.7g | N/A |
| Magnesium | 17mg | 15mg | 0% |
| Sugar | 18.15g | 0.18g | N/A |
| Zinc | 0.5mg | 0.49mg | 0% |
| Sodium | 477mg | 483mg | 0% |
| Vitamin A | 4µg | 0µg | 0% |
| Tryptophan | 0.088mg | 0% | |
| Threonine | 0.194mg | 0% | |
| Isoleucine | 0.246mg | 0% | |
| Leucine | 0.49mg | 0% | |
| Lysine | 0.158mg | 0% | |
| Methionine | 0.126mg | 0% | |
| Phenylalanine | 0.359mg | 0% | |
| Valine | 0.286mg | 0% | |
| Histidine | 0.159mg | 0% | |
| Omega-3 - DHA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.239g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.017g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.006g | N/A | |
| Omega-6 - Linoleic acid | 3.573g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +315.5% |
| Contains more ProteinProtein | +33.7% |
| Contains more CarbsCarbs | +11.8% |
| Contains more WaterWater | +56.6% |
~equal in
Other
~1.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +171.3% |
| Contains more Poly. FatPolyunsaturated fat | +324.2% |
| Contains less Sat. FatSaturated fat | -86.8% |
