Filo vs. Doughnuts — In-Depth Nutrition Comparison
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What are the main differences between filo and doughnuts?
- Filo is richer in selenium, vitamin B1, iron, vitamin B3, and manganese, while doughnuts are higher in phosphorus, vitamin E, vitamin K, and choline.
- Doughnuts' daily need coverage for saturated fat is 48% higher.
- Doughnuts have 2 times less selenium than filo. Filo has 23.3µg of selenium, while doughnuts have 10.1µg.
- Filo is lower in saturated fat.
- Doughnuts have a higher glycemic index (75) than filo (38).
We used Phyllo dough and Doughnuts, cake-type, plain (includes unsugared, old-fashioned) types in this comparison.
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.
| Contains more IronIron | +26.9% |
| Contains more CopperCopper | +12.2% |
| Contains more ManganeseManganese | +42.9% |
| Contains more SeleniumSelenium | +130.7% |
| Contains more MagnesiumMagnesium | +13.3% |
| Contains more CalciumCalcium | +263.6% |
| Contains more PotassiumPotassium | +81.1% |
| Contains more PhosphorusPhosphorus | +246.7% |
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.
| Contains more Vitamin B1Vitamin B1 | +38.7% |
| Contains more Vitamin B2Vitamin B2 | +13.3% |
| Contains more Vitamin B3Vitamin B3 | +40% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2387.5% |
| Contains more Vitamin B5Vitamin B5 | +24.8% |
| Contains more Vitamin B6Vitamin B6 | +66.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +292% |
| Contains more CholineCholine | +440.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 1.47g | 11.105g | 44% |
| Fats | 6g | 24.93g | 29% |
| Phosphorus | 75mg | 260mg | 26% |
| Selenium | 23.3µg | 10.1µg | 24% |
| Polyunsaturated fat | 0.923g | 3.915g | 20% |
| Monounsaturated fat | 3.149g | 8.544g | 13% |
| Vitamin E | 0.08mg | 1.99mg | 13% |
| Vitamin B1 | 0.541mg | 0.39mg | 13% |
| Starch | 25.91g | 11% | |
| Iron | 3.21mg | 2.53mg | 9% |
| Vitamin B3 | 4.073mg | 2.91mg | 7% |
| Calories | 299kcal | 434kcal | 7% |
| Choline | 6.9mg | 37.3mg | 6% |
| Manganese | 0.476mg | 0.333mg | 6% |
| Vitamin K | 2.5µg | 9.8µg | 6% |
| Protein | 7.1g | 5.31g | 4% |
| Vitamin B12 | 0µg | 0.06µg | 3% |
| Calcium | 11mg | 40mg | 3% |
| Vitamin B2 | 0.341mg | 0.301mg | 3% |
| Cholesterol | 0mg | 10mg | 3% |
| Vitamin B6 | 0.03mg | 0.05mg | 2% |
| Vitamin B5 | 0.302mg | 0.377mg | 2% |
| Potassium | 74mg | 134mg | 2% |
| Carbs | 52.6g | 47.06g | 2% |
| Copper | 0.101mg | 0.09mg | 1% |
| Fiber | 1.9g | 1.7g | 1% |
| Folate | 88µg | 92µg | 1% |
| Net carbs | 50.7g | 45.36g | N/A |
| Magnesium | 15mg | 17mg | 0% |
| Sugar | 0.18g | 18.15g | N/A |
| Zinc | 0.49mg | 0.5mg | 0% |
| Sodium | 483mg | 477mg | 0% |
| Vitamin A | 0µg | 4µg | 0% |
| Tryptophan | 0.088mg | 0% | |
| Threonine | 0.194mg | 0% | |
| Isoleucine | 0.246mg | 0% | |
| Leucine | 0.49mg | 0% | |
| Lysine | 0.158mg | 0% | |
| Methionine | 0.126mg | 0% | |
| Phenylalanine | 0.359mg | 0% | |
| Valine | 0.286mg | 0% | |
| Histidine | 0.159mg | 0% | |
| Omega-3 - DHA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.239g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.017g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.006g | N/A | |
| Omega-6 - Linoleic acid | 3.573g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +33.7% |
| Contains more CarbsCarbs | +11.8% |
| Contains more WaterWater | +56.6% |
| Contains more FatsFats | +315.5% |
| Contains more OtherOther | +10.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -86.8% |
| Contains more Mono. FatMonounsaturated fat | +171.3% |
| Contains more Poly. FatPolyunsaturated fat | +324.2% |
