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  6. Dried fruit vs. Filo

Dried fruit vs. Filo — In-Depth Nutrition Comparison

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Significant differences between dried fruit and filo

  • Dried fruit has more vitamin A, potassium, vitamin E, copper, and fiber; however, filo is richer in vitamin B1, selenium, vitamin B2, and folate.
  • Dried fruit covers your daily vitamin A needs 72% more than filo.
  • Filo has 54 times less vitamin E than dried fruit. Dried fruit has 4.33mg of vitamin E, while filo has 0.08mg.
  • Dried fruit contains less sodium.

Specific food types used in this comparison are Apricots, dried, sulfured, uncooked and Phyllo dough.

Infographic

Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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 MagnesiumMagnesium +113.3%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +1470.3%
Contains more CopperCopper +239.6%
Contains less SodiumSodium -97.9%
Contains more IronIron +20.7%
Contains more ZincZinc +25.6%
Contains more ManganeseManganese +102.6%
Contains more SeleniumSelenium +959.1%
~equal in Phosphorus ~75mg

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Filo
Filo
4
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 +5312.5%
Contains more Vitamin B5Vitamin B5 +70.9%
Contains more Vitamin B6Vitamin B6 +376.7%
Contains more Vitamin KVitamin K +24%
Contains more CholineCholine +101.4%
Contains more Vitamin B1Vitamin B1 +3506.7%
Contains more Vitamin B2Vitamin B2 +360.8%
Contains more Vitamin B3Vitamin B3 +57.3%
Contains more FolateFolate +780%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Filo
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 CarbsCarbs +19.1%
Contains more OtherOther +51.2%
Contains more ProteinProtein +109.4%
Contains more FatsFats +1076.5%
~equal in Water ~32.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Filo
Filo
2
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 -98.8%
Contains more Mono. FatMonounsaturated fat +4155.4%
Contains more Poly. FatPolyunsaturated fat +1147.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dried fruit Filo DV% diff.
Vitamin B1 0.015mg 0.541mg 44%
Selenium 2.2µg 23.3µg 38%
Potassium 1162mg 74mg 32%
Vitamin E 4.33mg 0.08mg 28%
Copper 0.343mg 0.101mg 27%
Fiber 7.3g 1.9g 22%
Vitamin B2 0.074mg 0.341mg 21%
Sodium 10mg 483mg 21%
Folate 10µg 88µg 20%
Vitamin A 180µg 0µg 20%
Fructose 12.47g 16%
Manganese 0.235mg 0.476mg 10%
Vitamin B3 2.589mg 4.073mg 9%
Vitamin B6 0.143mg 0.03mg 9%
Monounsaturated fat 0.074g 3.149g 8%
Fats 0.51g 6g 8%
Iron 2.66mg 3.21mg 7%
Saturated fat 0.017g 1.47g 7%
Protein 3.39g 7.1g 7%
Polyunsaturated fat 0.074g 0.923g 6%
Calcium 55mg 11mg 4%
Magnesium 32mg 15mg 4%
Vitamin B5 0.516mg 0.302mg 4%
Calories 241kcal 299kcal 3%
Carbs 62.64g 52.6g 3%
Choline 13.9mg 6.9mg 1%
Vitamin K 3.1µg 2.5µg 1%
Vitamin C 1mg 0mg 1%
Phosphorus 71mg 75mg 1%
Zinc 0.39mg 0.49mg 1%
Net carbs 55.34g 50.7g N/A
Sugar 53.44g 0.18g N/A
Starch 0.35g 0%
Tryptophan 0.016mg 0.088mg 0%
Threonine 0.073mg 0.194mg 0%
Isoleucine 0.063mg 0.246mg 0%
Leucine 0.105mg 0.49mg 0%
Lysine 0.083mg 0.158mg 0%
Methionine 0.015mg 0.126mg 0%
Phenylalanine 0.062mg 0.359mg 0%
Valine 0.078mg 0.286mg 0%
Histidine 0.047mg 0.159mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit 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
24%
Dried fruit
30%
Filo
Minerals Daily Need Coverage Score
44%
Dried fruit
47%
Filo

Comparison summary

Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 53.26g)
Which food is cheaper?
Filo
Filo is cheaper (difference - $2)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 473mg)
Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 1.453g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.