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Filo vs. Blueberry pie — In-Depth Nutrition Comparison

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The main differences between filo and blueberry pie

  • Filo is richer in selenium, iron, vitamin B3, folate, vitamin B2, manganese, and phosphorus, yet blueberry pie is richer in vitamin B1.
  • Daily need coverage for vitamin B1 for blueberry pie is 12705% higher.
  • Filo contains 4 times more folate than blueberry pie. Filo contains 88µg of folate, while blueberry pie contains 23µg.
  • Blueberry pie contains less sodium.
  • Filo has a lower glycemic index than blueberry pie.

Food types used in this article are Phyllo dough and Pie, blueberry, prepared from recipe.

Infographic

Filo vs Blueberry 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
9
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 5.7% 2.1% 4.4% 46% 22% 5.5% 13% 24% 39% 40%
Contains more MagnesiumMagnesium +87.5%
Contains more CalciumCalcium +57.1%
Contains more PotassiumPotassium +48%
Contains more IronIron +161%
Contains more CopperCopper +50.7%
Contains more ZincZinc +145%
Contains more PhosphorusPhosphorus +150%
Contains more ManganeseManganese +58.7%
Contains more SeleniumSelenium +214.9%
Contains less SodiumSodium -61.7%

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.
Filo
7
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 2.3% 0.67% 0% 0% 38250% 30% 22% 7.4% 7.8% 0% 0% 17% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +158.3%
Contains more Vitamin B3Vitamin B3 +241.1%
Contains more Vitamin B5Vitamin B5 +143.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +282.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +28181%
Contains more Vitamin B6Vitamin B6 +13.3%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Filo Blueberry pie DV% diff.
Vitamin B1 0.541mg 153mg 12705%
Selenium 23.3µg 7.4µg 29%
Iron 3.21mg 1.23mg 25%
Vitamin B3 4.073mg 1.194mg 18%
Folate 88µg 23µg 16%
Vitamin B2 0.341mg 0.132mg 16%
Polyunsaturated fat 0.923g 3.08g 14%
Sodium 483mg 185mg 13%
Fats 6g 11.9g 9%
Protein 7.1g 2.7g 9%
Manganese 0.476mg 0.3mg 8%
Fiber 1.9g 8%
Saturated fat 1.47g 2.911g 7%
Carbs 52.6g 33.5g 6%
Phosphorus 75mg 30mg 6%
Monounsaturated fat 3.149g 5.121g 5%
Vitamin B5 0.302mg 0.124mg 4%
Copper 0.101mg 0.067mg 4%
Calories 299kcal 245kcal 3%
Zinc 0.49mg 0.2mg 3%
Magnesium 15mg 8mg 2%
Vitamin K 2.5µg 2%
Vitamin E 0.08mg 1%
Choline 6.9mg 1%
Vitamin C 0mg 0.7mg 1%
Potassium 74mg 50mg 1%
Net carbs 50.7g 33.5g N/A
Calcium 11mg 7mg 0%
Sugar 0.18g N/A
Vitamin A 0µg 2µg 0%
Vitamin B6 0.03mg 0.034mg 0%
Tryptophan 0.088mg 0.029mg 0%
Threonine 0.194mg 0.073mg 0%
Isoleucine 0.246mg 0.09mg 0%
Leucine 0.49mg 0.179mg 0%
Lysine 0.158mg 0.057mg 0%
Methionine 0.126mg 0.046mg 0%
Phenylalanine 0.359mg 0.127mg 0%
Valine 0.286mg 0.108mg 0%
Histidine 0.159mg 0.056mg 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
3% 12% 34% 51%
Protein: 2.7 g
Fats: 11.9 g
Carbs: 33.5 g
Water: 51.2 g
Other: 0.7 g
Contains more ProteinProtein +163%
Contains more CarbsCarbs +57%
Contains more OtherOther +142.9%
Contains more FatsFats +98.3%
Contains more WaterWater +57.1%

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
26% 46% 28%
Saturated fat: Sat. Fat 2.911 g
Monounsaturated fat: Mono. Fat 5.121 g
Polyunsaturated fat: Poly. Fat 3.08 g
Contains less Sat. FatSaturated fat -49.5%
Contains more Mono. FatMonounsaturated fat +62.6%
Contains more Poly. FatPolyunsaturated fat +233.7%

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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. Blueberry pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172779/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.