Filo vs. Pastry — In-Depth Nutrition Comparison
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A recap on differences between filo and pastry
- Filo is higher in vitamin B1, iron, and vitamin B5, yet pastry is higher in vitamin K, monounsaturated fat, and polyunsaturated fat.
- Pastry covers your daily saturated fat needs 41% more than filo.
- The amount of sodium in pastry is lower.
- The glycemic index of filo is lower.
Food varieties used in this article are Phyllo dough and Puff pastry, frozen, ready-to-bake.
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 PotassiumPotassium | +21.3% |
| Contains more IronIron | +25.4% |
| Contains more PhosphorusPhosphorus | +25% |
| Contains more CopperCopper | +12.9% |
| Contains less SodiumSodium | -48.4% |
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 | +35.9% |
| Contains more Vitamin B2Vitamin B2 | +20.5% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +42.9% |
| Contains more FolateFolate | +12.8% |
| Contains more Vitamin EVitamin E | +575% |
| Contains more Vitamin KVitamin K | +544% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fats | 6g | 38.1g | 49% |
| Monounsaturated fat | 3.149g | 21.597g | 46% |
| Saturated fat | 1.47g | 9.643g | 37% |
| Polyunsaturated fat | 0.923g | 4.894g | 26% |
| Calories | 299kcal | 551kcal | 13% |
| Vitamin B1 | 0.541mg | 0.398mg | 12% |
| Vitamin K | 2.5µg | 16.1µg | 11% |
| Sodium | 483mg | 249mg | 10% |
| Iron | 3.21mg | 2.56mg | 8% |
| Vitamin B5 | 0.302mg | 0mg | 6% |
| Vitamin B2 | 0.341mg | 0.283mg | 4% |
| Folate | 88µg | 78µg | 3% |
| Vitamin E | 0.08mg | 0.54mg | 3% |
| Carbs | 52.6g | 45.1g | 3% |
| Phosphorus | 75mg | 60mg | 2% |
| Fiber | 1.9g | 1.5g | 2% |
| Selenium | 23.3µg | 24.2µg | 2% |
| Vitamin B3 | 4.073mg | 4.168mg | 1% |
| Vitamin B6 | 0.03mg | 0.021mg | 1% |
| Copper | 0.101mg | 0.114mg | 1% |
| Manganese | 0.476mg | 0.488mg | 1% |
| Protein | 7.1g | 7.3g | 0% |
| Net carbs | 50.7g | 43.6g | N/A |
| Magnesium | 15mg | 16mg | 0% |
| Calcium | 11mg | 10mg | 0% |
| Potassium | 74mg | 61mg | 0% |
| Sugar | 0.18g | 0.74g | N/A |
| Zinc | 0.49mg | 0.53mg | 0% |
| Choline | 6.9mg | 6.4mg | 0% |
| Tryptophan | 0.088mg | 0.085mg | 0% |
| Threonine | 0.194mg | 0.196mg | 0% |
| Isoleucine | 0.246mg | 0.272mg | 0% |
| Leucine | 0.49mg | 0.508mg | 0% |
| Lysine | 0.158mg | 0.142mg | 0% |
| Methionine | 0.126mg | 0.129mg | 0% |
| Phenylalanine | 0.359mg | 0.362mg | 0% |
| Valine | 0.286mg | 0.308mg | 0% |
| Histidine | 0.159mg | 0.156mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +16.6% |
| Contains more WaterWater | +283.5% |
| Contains more OtherOther | +70% |
| Contains more FatsFats | +535% |
~equal in
Protein
~7.3g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -84.8% |
| Contains more Mono. FatMonounsaturated fat | +585.8% |
| Contains more Poly. FatPolyunsaturated fat | +430.2% |
