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  6. Filo vs. Dried fruit

Filo vs. Dried fruit — In-Depth Nutrition Comparison

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Significant differences between filo and dried fruit

  • Filo has more vitamin B1, selenium, vitamin B2, and folate; however, dried fruit is richer in vitamin A, potassium, vitamin E, copper, and fiber.
  • Dried fruit covers your daily vitamin A needs 72% more than filo.
  • Dried fruit has 48 times less sodium than filo. Filo has 483mg of sodium, while dried fruit has 10mg.

Specific food types used in this comparison are Phyllo dough and Apricots, dried, sulfured, uncooked.

Infographic

Filo vs Dried fruit 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
Filo
4
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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more IronIron +20.7%
Contains more ZincZinc +25.6%
Contains more ManganeseManganese +102.6%
Contains more SeleniumSelenium +959.1%
Contains more MagnesiumMagnesium +113.3%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +1470.3%
Contains more CopperCopper +239.6%
Contains less SodiumSodium -97.9%
~equal in Phosphorus ~71mg

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
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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin B1Vitamin B1 +3506.7%
Contains more Vitamin B2Vitamin B2 +360.8%
Contains more Vitamin B3Vitamin B3 +57.3%
Contains more FolateFolate +780%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +5312.5%
Contains more Vitamin B5Vitamin B5 +70.9%
Contains more Vitamin B6Vitamin B6 +376.7%
Contains more Vitamin KVitamin K +24%
Contains more CholineCholine +101.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
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% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +109.4%
Contains more FatsFats +1076.5%
Contains more CarbsCarbs +19.1%
Contains more OtherOther +51.2%
~equal in Water ~30.89g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
Filo
2
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +4155.4%
Contains more Poly. FatPolyunsaturated fat +1147.3%
Contains less Sat. FatSaturated fat -98.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Filo Dried fruit DV% diff.
Vitamin B1 0.541mg 0.015mg 44%
Selenium 23.3µg 2.2µg 38%
Potassium 74mg 1162mg 32%
Vitamin E 0.08mg 4.33mg 28%
Copper 0.101mg 0.343mg 27%
Fiber 1.9g 7.3g 22%
Vitamin B2 0.341mg 0.074mg 21%
Sodium 483mg 10mg 21%
Folate 88µg 10µg 20%
Vitamin A 0µg 180µg 20%
Fructose 12.47g 16%
Manganese 0.476mg 0.235mg 10%
Vitamin B3 4.073mg 2.589mg 9%
Vitamin B6 0.03mg 0.143mg 9%
Monounsaturated fat 3.149g 0.074g 8%
Fats 6g 0.51g 8%
Iron 3.21mg 2.66mg 7%
Saturated fat 1.47g 0.017g 7%
Protein 7.1g 3.39g 7%
Polyunsaturated fat 0.923g 0.074g 6%
Calcium 11mg 55mg 4%
Magnesium 15mg 32mg 4%
Vitamin B5 0.302mg 0.516mg 4%
Calories 299kcal 241kcal 3%
Carbs 52.6g 62.64g 3%
Choline 6.9mg 13.9mg 1%
Vitamin K 2.5µg 3.1µg 1%
Vitamin C 0mg 1mg 1%
Phosphorus 75mg 71mg 1%
Zinc 0.49mg 0.39mg 1%
Net carbs 50.7g 55.34g N/A
Sugar 0.18g 53.44g N/A
Starch 0.35g 0%
Tryptophan 0.088mg 0.016mg 0%
Threonine 0.194mg 0.073mg 0%
Isoleucine 0.246mg 0.063mg 0%
Leucine 0.49mg 0.105mg 0%
Lysine 0.158mg 0.083mg 0%
Methionine 0.126mg 0.015mg 0%
Phenylalanine 0.359mg 0.062mg 0%
Valine 0.286mg 0.078mg 0%
Histidine 0.159mg 0.047mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Dried fruit
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
24%
Dried fruit
Minerals Daily Need Coverage Score
47%
Filo
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 53.26g)
Which food is cheaper?
Filo
Filo is cheaper (difference - $2)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 473mg)
Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 1.453g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
Which food is richer in vitamins?
?
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.