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Doughnuts vs. Filo — In-Depth Nutrition Comparison

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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

Doughnuts vs Filo 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 12% 12% 95% 30% 14% 111% 62% 43% 55%
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 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%
~equal in Zinc ~0.49mg
~equal in Sodium ~483mg

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 0% 1.3% 40% 0% 98% 69% 55% 23% 12% 7.5% 25% 69% 20%
Filo
3
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 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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Folate ~88µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 25% 47% 21% 2%
Protein: 5.31 g
Fats: 24.93 g
Carbs: 47.06 g
Water: 20.82 g
Other: 1.88 g
Filo
3
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 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
47% 36% 17%
Saturated fat: Sat. Fat 11.105 g
Monounsaturated fat: Mono. Fat 8.544 g
Polyunsaturated fat: Poly. Fat 3.915 g
Filo
1
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 more Mono. FatMonounsaturated fat +171.3%
Contains more Poly. FatPolyunsaturated fat +324.2%
Contains less Sat. FatSaturated fat -86.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Doughnuts Filo
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Doughnuts Filo 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Doughnuts Filo
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Doughnuts
30%
Filo
Minerals Daily Need Coverage Score
45%
Doughnuts
47%
Filo

Comparison summary

Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 10mg)
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 17.97g)
Which food is lower in Saturated fat?
Filo
Filo is lower in Saturated fat (difference - 9.635g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 37)
Which food contains less Sodium?
Doughnuts
Doughnuts contains less Sodium (difference - 6mg)
Which food is richer in vitamins?
Doughnuts
Doughnuts is relatively richer in vitamins
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.

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. Doughnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174990/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.