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Filo vs. Carrot cake — In-Depth Nutrition Comparison

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Significant differences between filo and carrot cake

  • Filo has more vitamin B1, iron, selenium, vitamin B2, vitamin B3, copper, and folate; however, carrot cake is richer in vitamin A, phosphorus, and calcium.
  • Carrot cake covers your daily vitamin A needs 39% more than filo.
  • Carrot cake has 2 times less vitamin B1 than filo. Filo has 0.541mg of vitamin B1, while carrot cake has 0.265mg.

Specific food types used in this comparison are Phyllo dough and Cake, pudding-type, carrot, dry mix.

Infographic

Filo vs Carrot cake 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.
Filo
6
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% 52% 15% 68% 17% 5.5% 106% 74% 69% 81%
Contains more MagnesiumMagnesium +87.5%
Contains more IronIron +78.3%
Contains more CopperCopper +102%
Contains more ZincZinc +145%
Contains less SodiumSodium -14.8%
Contains more SeleniumSelenium +56.4%
Contains more CalciumCalcium +1463.6%
Contains more PotassiumPotassium +128.4%
Contains more PhosphorusPhosphorus +229.3%
Contains more ManganeseManganese +10.9%

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 4% 32% 0% 0% 66% 39% 41% 18% 18% 5% 0% 50% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +104.2%
Contains more Vitamin B2Vitamin B2 +100.6%
Contains more Vitamin B3Vitamin B3 +84.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +31.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +163.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.294mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
2
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
5% 10% 79% 4% 2%
Protein: 5.1 g
Fats: 9.8 g
Carbs: 79.2 g
Water: 3.6 g
Other: 2.3 g
Contains more ProteinProtein +39.2%
Contains more WaterWater +805.6%
Contains more FatsFats +63.3%
Contains more CarbsCarbs +50.6%
Contains more OtherOther +35.3%

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
16% 44% 40%
Saturated fat: Sat. Fat 1.472 g
Monounsaturated fat: Mono. Fat 4.036 g
Polyunsaturated fat: Poly. Fat 3.702 g
Contains more Mono. FatMonounsaturated fat +28.2%
Contains more Poly. FatPolyunsaturated fat +301.1%
~equal in Saturated fat ~1.472g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Filo Carrot cake DV% diff.
Phosphorus 75mg 247mg 25%
Vitamin B1 0.541mg 0.265mg 23%
Polyunsaturated fat 0.923g 3.702g 19%
Iron 3.21mg 1.8mg 18%
Calcium 11mg 172mg 16%
Selenium 23.3µg 14.9µg 15%
Vitamin B2 0.341mg 0.17mg 13%
Vitamin B3 4.073mg 2.205mg 12%
Vitamin A 0µg 97µg 11%
Carbs 52.6g 79.2g 9%
Fiber 1.9g 8%
Calories 299kcal 415kcal 6%
Copper 0.101mg 0.05mg 6%
Fats 6g 9.8g 6%
Folate 88µg 67µg 5%
Vitamin B6 0.03mg 0.079mg 4%
Sodium 483mg 567mg 4%
Protein 7.1g 5.1g 4%
Potassium 74mg 169mg 3%
Zinc 0.49mg 0.2mg 3%
Monounsaturated fat 3.149g 4.036g 2%
Vitamin B12 0µg 0.04µg 2%
Vitamin K 2.5µg 2%
Magnesium 15mg 8mg 2%
Manganese 0.476mg 0.528mg 2%
Vitamin C 0mg 1.2mg 1%
Choline 6.9mg 1%
Vitamin E 0.08mg 1%
Net carbs 50.7g 79.2g N/A
Sugar 0.18g N/A
Vitamin B5 0.302mg 0.294mg 0%
Saturated fat 1.47g 1.472g 0%
Tryptophan 0.088mg 0.061mg 0%
Threonine 0.194mg 0.149mg 0%
Isoleucine 0.246mg 0.186mg 0%
Leucine 0.49mg 0.336mg 0%
Lysine 0.158mg 0.142mg 0%
Methionine 0.126mg 0.083mg 0%
Phenylalanine 0.359mg 0.238mg 0%
Valine 0.286mg 0.212mg 0%
Histidine 0.159mg 0.109mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Carrot cake
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
30%
Filo
21%
Carrot cake
Minerals Daily Need Coverage Score
47%
Filo
49%
Carrot cake

Comparison summary

Which food contains less Sodium?
Filo
Filo contains less Sodium (difference - 84mg)
Which food is lower in Saturated fat?
Filo
Filo is lower in Saturated fat (difference - 0.002g)
Which food is richer in vitamins?
Filo
Filo is relatively richer in vitamins
Which food is lower in Sugar?
Carrot cake
Carrot cake is lower in Sugar (difference - 0.18g)
Which food is lower in glycemic index?
Carrot cake
Carrot cake is lower in glycemic index (difference - 1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/nutrients
  2. Carrot cake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174932/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.