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Filo vs. Fruit preserves — In-Depth Nutrition Comparison

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A recap on differences between filo and fruit preserves

  • Filo is higher in vitamin B1, selenium, iron, vitamin B3, vitamin B2, folate, manganese, and phosphorus, yet fruit preserves are higher in vitamin C.
  • Filo covers your daily vitamin B1 needs 44% more than fruit preserves.
  • Filo contains 113 times more vitamin B3 than fruit preserves. While filo contains 4.073mg of vitamin B3, fruit preserves contain only 0.036mg.
  • The amount of sodium in fruit preserves is lower.
  • The glycemic index of filo is lower.

Food varieties used in this article are Phyllo dough and Jams and preserves.

Infographic

Filo vs Fruit preserves 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 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
Contains more MagnesiumMagnesium +275%
Contains more IronIron +555.1%
Contains more ZincZinc +716.7%
Contains more PhosphorusPhosphorus +294.7%
Contains more ManganeseManganese +1090%
Contains more SeleniumSelenium +1065%
Contains more CalciumCalcium +81.8%
Contains less SodiumSodium -93.4%
~equal in Potassium ~77mg
~equal in Copper ~0.1mg

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 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3% 5.6%
Contains more Vitamin B1Vitamin B1 +3281.3%
Contains more Vitamin B2Vitamin B2 +348.7%
Contains more Vitamin B3Vitamin B3 +11213.9%
Contains more Vitamin B5Vitamin B5 +1410%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +700%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +50%
Contains more CholineCholine +47.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
4
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
Contains more ProteinProtein +1818.9%
Contains more FatsFats +8471.4%
Contains more OtherOther +639.1%
Contains more CarbsCarbs +30.9%
~equal in Water ~30.47g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
21% 79%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Mono. FatMonounsaturated fat +8186.8%
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated fat -99.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Filo Fruit preserves DV% diff.
Vitamin B1 0.541mg 0.016mg 44%
Selenium 23.3µg 2µg 39%
Iron 3.21mg 0.49mg 34%
Vitamin B3 4.073mg 0.036mg 25%
Vitamin B2 0.341mg 0.076mg 20%
Sodium 483mg 32mg 20%
Manganese 0.476mg 0.04mg 19%
Folate 88µg 11µg 19%
Protein 7.1g 0.37g 13%
Vitamin C 0mg 8.8mg 10%
Fats 6g 0.07g 9%
Monounsaturated fat 3.149g 0.038g 8%
Phosphorus 75mg 19mg 8%
Saturated fat 1.47g 0.01g 7%
Polyunsaturated fat 0.923g 0g 6%
Vitamin B5 0.302mg 0.02mg 6%
Carbs 52.6g 68.86g 5%
Zinc 0.49mg 0.06mg 4%
Magnesium 15mg 4mg 3%
Fiber 1.9g 1.1g 3%
Vitamin K 2.5µg 0µg 2%
Choline 6.9mg 10.2mg 1%
Calories 299kcal 278kcal 1%
Vitamin B6 0.03mg 0.02mg 1%
Calcium 11mg 20mg 1%
Net carbs 50.7g 67.76g N/A
Potassium 74mg 77mg 0%
Sugar 0.18g 48.5g N/A
Copper 0.101mg 0.1mg 0%
Vitamin E 0.08mg 0.12mg 0%
Tryptophan 0.088mg 0.008mg 0%
Threonine 0.194mg 0.023mg 0%
Isoleucine 0.246mg 0.017mg 0%
Leucine 0.49mg 0.037mg 0%
Lysine 0.158mg 0.03mg 0%
Methionine 0.126mg 0.001mg 0%
Phenylalanine 0.359mg 0.021mg 0%
Valine 0.286mg 0.021mg 0%
Histidine 0.159mg 0.014mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Fruit preserves
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
6%
Fruit preserves
Minerals Daily Need Coverage Score
47%
Filo
10%
Fruit preserves

Comparison summary

Which food contains less Sodium?
Fruit preserves
Fruit preserves contains less Sodium (difference - 451mg)
Which food is lower in Saturated fat?
Fruit preserves
Fruit preserves is lower in Saturated fat (difference - 1.46g)
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 48.32g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Filo
Filo is relatively richer in minerals
Which food is richer in vitamins?
Filo
Filo is relatively richer in vitamins
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 ($)

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. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.