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Filo vs. Cheesecake — In-Depth Nutrition Comparison

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A recap on differences between filo and cheesecake

  • Filo is higher in vitamin B1, selenium, iron, vitamin B3, folate, manganese, and vitamin B2, yet cheesecake is higher in vitamin A.
  • Filo covers your daily vitamin B1 needs 43% more than cheesecake.
  • Filo contains 21 times more vitamin B3 than cheesecake. While filo contains 4.073mg of vitamin B3, cheesecake contains only 0.195mg.
  • The amount of saturated fat in filo is lower.
  • The glycemic index of filo is lower.

Food varieties used in this article are Phyllo dough and Cheesecake commercially prepared.

Infographic

Filo vs Cheesecake 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
5
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 7.9% 15% 7.9% 24% 6.7% 14% 40% 57% 18% 28%
Contains more MagnesiumMagnesium +36.4%
Contains more IronIron +409.5%
Contains more CopperCopper +405%
Contains more ManganeseManganese +240%
Contains more SeleniumSelenium +348.1%
Contains more CalciumCalcium +363.6%
Contains more PotassiumPotassium +21.6%
Contains more PhosphorusPhosphorus +24%
~equal in Zinc ~0.51mg
~equal in Sodium ~438mg

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
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%
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 1.3% 53% 11% 7.5% 7% 45% 3.7% 34% 12% 21% 11% 14% 25%
Contains more Vitamin B1Vitamin B1 +1832.1%
Contains more Vitamin B2Vitamin B2 +76.7%
Contains more Vitamin B3Vitamin B3 +1988.7%
Contains more FolateFolate +388.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +89.1%
Contains more Vitamin B6Vitamin B6 +73.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +76%
Contains more CholineCholine +565.2%

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
6% 23% 26% 46%
Protein: 5.5 g
Fats: 22.5 g
Carbs: 25.5 g
Water: 45.6 g
Other: 0.9 g
Contains more ProteinProtein +29.1%
Contains more CarbsCarbs +106.3%
Contains more OtherOther +88.9%
Contains more FatsFats +275%
Contains more WaterWater +39.9%

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
49% 43% 8%
Saturated fat: Sat. Fat 9.921 g
Monounsaturated fat: Mono. Fat 8.634 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -85.2%
Contains more Mono. FatMonounsaturated fat +174.2%
Contains more Poly. FatPolyunsaturated fat +73.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Filo Cheesecake
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 Filo Cheesecake DV% diff.
Vitamin B1 0.541mg 0.028mg 43%
Saturated fat 1.47g 9.921g 38%
Selenium 23.3µg 5.2µg 33%
Iron 3.21mg 0.63mg 32%
Fats 6g 22.5g 25%
Vitamin B3 4.073mg 0.195mg 24%
Folate 88µg 18µg 18%
Cholesterol 0mg 55mg 18%
Vitamin A 0µg 159µg 18%
Manganese 0.476mg 0.14mg 15%
Monounsaturated fat 3.149g 8.634g 14%
Vitamin B2 0.341mg 0.193mg 11%
Copper 0.101mg 0.02mg 9%
Carbs 52.6g 25.5g 9%
Vitamin B12 0µg 0.17µg 7%
Choline 6.9mg 45.9mg 7%
Fiber 1.9g 0.4g 6%
Polyunsaturated fat 0.923g 1.602g 5%
Vitamin B5 0.302mg 0.571mg 5%
Calcium 11mg 51mg 4%
Phosphorus 75mg 93mg 3%
Vitamin E 0.08mg 0.56mg 3%
Vitamin D 0µg 0.5µg 3%
Protein 7.1g 5.5g 3%
Vitamin K 2.5µg 4.4µg 2%
Sodium 483mg 438mg 2%
Vitamin D 0IU 18IU 2%
Vitamin B6 0.03mg 0.052mg 2%
Calories 299kcal 321kcal 1%
Magnesium 15mg 11mg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 50.7g 25.1g N/A
Potassium 74mg 90mg 0%
Sugar 0.18g 21.8g N/A
Zinc 0.49mg 0.51mg 0%
Tryptophan 0.088mg 0.064mg 0%
Threonine 0.194mg 0.222mg 0%
Isoleucine 0.246mg 0.281mg 0%
Leucine 0.49mg 0.464mg 0%
Lysine 0.158mg 0.372mg 0%
Methionine 0.126mg 0.136mg 0%
Phenylalanine 0.359mg 0.258mg 0%
Valine 0.286mg 0.314mg 0%
Histidine 0.159mg 0.133mg 0%
Omega-3 - DHA 0g 0.005g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Cheesecake
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
19%
Cheesecake
Minerals Daily Need Coverage Score
47%
Filo
22%
Cheesecake

Comparison summary

Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 55mg)
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 21.62g)
Which food is lower in Saturated fat?
Filo
Filo is lower in Saturated fat (difference - 8.451g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 12)
Which food contains less Sodium?
Cheesecake
Cheesecake contains less Sodium (difference - 45mg)
Which food is richer in vitamins?
Cheesecake
Cheesecake 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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/nutrients
  2. Cheesecake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172711/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.