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Filo vs. Apple pie — In-Depth Nutrition Comparison

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Differences between filo and apple pie

  • Apple pie contains less vitamin B1, iron, folate, vitamin B3, vitamin B2, manganese, phosphorus, and copper than filo.
  • Filo's daily need coverage for vitamin B1 is 34% higher.
  • Apple pie contains 22 times less folate than filo. Filo contains 88µg of folate, while apple pie contains 4µg.
  • The amount of sodium in apple pie is lower.

The food types used in this comparison are Phyllo dough and Pie, apple, commercially prepared, unenriched flour.

Infographic

Filo vs Apple pie 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.
Filo
8
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 3.3% 5.7% 45% 15% 4.4% 10% 35% 24% 0%
Contains more MagnesiumMagnesium +114.3%
Contains more PotassiumPotassium +13.8%
Contains more IronIron +165.3%
Contains more CopperCopper +119.6%
Contains more ZincZinc +206.3%
Contains more PhosphorusPhosphorus +212.5%
Contains more ManganeseManganese +161.5%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -44.9%
~equal in Calcium ~11mg

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.
Filo
8
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%
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 11% 9.7% 0% 0% 34% 36% 21% 7.1% 8.8% 1.3% 0% 3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +303.7%
Contains more Vitamin B2Vitamin B2 +115.8%
Contains more Vitamin B3Vitamin B3 +262.7%
Contains more Vitamin B5Vitamin B5 +153.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2100%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +26.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Filo Apple pie DV% diff.
Selenium 23.3µg 42%
Vitamin B1 0.541mg 0.134mg 34%
Iron 3.21mg 1.21mg 25%
Folate 88µg 4µg 21%
Vitamin B3 4.073mg 1.123mg 18%
Vitamin B2 0.341mg 0.158mg 14%
Manganese 0.476mg 0.182mg 13%
Saturated fat 1.47g 3.797g 11%
Protein 7.1g 1.9g 10%
Polyunsaturated fat 0.923g 2.198g 9%
Sodium 483mg 266mg 9%
Fats 6g 11g 8%
Phosphorus 75mg 24mg 7%
Carbs 52.6g 34g 6%
Copper 0.101mg 0.046mg 6%
Vitamin C 0mg 3.2mg 4%
Vitamin B5 0.302mg 0.119mg 4%
Monounsaturated fat 3.149g 4.388g 3%
Calories 299kcal 237kcal 3%
Zinc 0.49mg 0.16mg 3%
Vitamin A 0µg 29µg 3%
Magnesium 15mg 7mg 2%
Vitamin K 2.5µg 2%
Choline 6.9mg 1%
Vitamin E 0.08mg 1%
Vitamin B6 0.03mg 0.038mg 1%
Fiber 1.9g 1.6g 1%
Net carbs 50.7g 32.4g N/A
Calcium 11mg 11mg 0%
Potassium 74mg 65mg 0%
Sugar 0.18g N/A
Vitamin B12 0µg 0.01µg 0%
Tryptophan 0.088mg 0.026mg 0%
Threonine 0.194mg 0.054mg 0%
Isoleucine 0.246mg 0.073mg 0%
Leucine 0.49mg 0.129mg 0%
Lysine 0.158mg 0.07mg 0%
Methionine 0.126mg 0.032mg 0%
Phenylalanine 0.359mg 0.088mg 0%
Valine 0.286mg 0.084mg 0%
Histidine 0.159mg 0.038mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 11% 34% 52%
Protein: 1.9 g
Fats: 11 g
Carbs: 34 g
Water: 52.2 g
Other: 0.9 g
Contains more ProteinProtein +273.7%
Contains more CarbsCarbs +54.7%
Contains more OtherOther +88.9%
Contains more FatsFats +83.3%
Contains more WaterWater +60.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
37% 42% 21%
Saturated fat: Sat. Fat 3.797 g
Monounsaturated fat: Mono. Fat 4.388 g
Polyunsaturated fat: Poly. Fat 2.198 g
Contains less Sat. FatSaturated fat -61.3%
Contains more Mono. FatMonounsaturated fat +39.3%
Contains more Poly. FatPolyunsaturated fat +138.1%

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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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/nutrients
  2. Apple pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173239/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.