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Filo vs. Pea raw — In-Depth Nutrition Comparison

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Important differences between filo and pea raw

  • Filo has more selenium, vitamin B1, iron, vitamin B2, and vitamin B3; however, pea raw has more vitamin C, vitamin K, vitamin A, and fiber.
  • Pea raw's daily need coverage for vitamin C is 44% more.
  • Filo has 97 times more sodium than pea raw. Filo has 483mg of sodium, while pea raw has 5mg.
  • Pea raw has a higher glycemic index than filo.

The food varieties used in the comparison are Phyllo dough and Peas, green, raw.

Infographic

Filo vs Pea raw 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
3
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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Contains more IronIron +118.4%
Contains more ManganeseManganese +16.1%
Contains more SeleniumSelenium +1194.4%
Contains more MagnesiumMagnesium +120%
Contains more CalciumCalcium +127.3%
Contains more PotassiumPotassium +229.7%
Contains more CopperCopper +74.3%
Contains more ZincZinc +153.1%
Contains more PhosphorusPhosphorus +44%
Contains less SodiumSodium -99%

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
5
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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Contains more Vitamin B1Vitamin B1 +103.4%
Contains more Vitamin B2Vitamin B2 +158.3%
Contains more Vitamin B3Vitamin B3 +94.9%
Contains more Vitamin B5Vitamin B5 +190.4%
Contains more FolateFolate +35.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +62.5%
Contains more Vitamin B6Vitamin B6 +463.3%
Contains more Vitamin KVitamin K +892%
Contains more CholineCholine +311.6%
~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
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more ProteinProtein +31%
Contains more FatsFats +1400%
Contains more CarbsCarbs +264%
Contains more OtherOther +95.4%
Contains more WaterWater +141.9%

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
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated fat +8897.1%
Contains more Poly. FatPolyunsaturated fat +393.6%
Contains less Sat. FatSaturated fat -95.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Filo Pea raw DV% diff.
Vitamin C 0mg 40mg 44%
Selenium 23.3µg 1.8µg 39%
Vitamin B1 0.541mg 0.266mg 23%
Iron 3.21mg 1.47mg 22%
Sodium 483mg 5mg 21%
Vitamin K 2.5µg 24.8µg 19%
Vitamin B2 0.341mg 0.132mg 16%
Fiber 1.9g 5.7g 15%
Carbs 52.6g 14.45g 13%
Vitamin B3 4.073mg 2.09mg 12%
Vitamin B6 0.03mg 0.169mg 11%
Calories 299kcal 81kcal 11%
Fats 6g 0.4g 9%
Copper 0.101mg 0.176mg 8%
Monounsaturated fat 3.149g 0.035g 8%
Zinc 0.49mg 1.24mg 7%
Saturated fat 1.47g 0.071g 6%
Folate 88µg 65µg 6%
Phosphorus 75mg 108mg 5%
Polyunsaturated fat 0.923g 0.187g 5%
Potassium 74mg 244mg 5%
Vitamin A 0µg 38µg 4%
Magnesium 15mg 33mg 4%
Vitamin B5 0.302mg 0.104mg 4%
Choline 6.9mg 28.4mg 4%
Manganese 0.476mg 0.41mg 3%
Protein 7.1g 5.42g 3%
Calcium 11mg 25mg 1%
Net carbs 50.7g 8.75g N/A
Sugar 0.18g 5.67g N/A
Vitamin E 0.08mg 0.13mg 0%
Tryptophan 0.088mg 0.037mg 0%
Threonine 0.194mg 0.203mg 0%
Isoleucine 0.246mg 0.195mg 0%
Leucine 0.49mg 0.323mg 0%
Lysine 0.158mg 0.317mg 0%
Methionine 0.126mg 0.082mg 0%
Phenylalanine 0.359mg 0.2mg 0%
Valine 0.286mg 0.235mg 0%
Histidine 0.159mg 0.107mg 0%
Fructose 0.39g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Pea raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
35%
Pea raw
Minerals Daily Need Coverage Score
47%
Filo
31%
Pea raw

Comparison summary

Which food contains less Sodium?
Pea raw
Pea raw contains less Sodium (difference - 478mg)
Which food is lower in Saturated fat?
Pea raw
Pea raw is lower in Saturated fat (difference - 1.399g)
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 5.49g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 16)
Which food is cheaper?
Filo
Filo is cheaper (difference - $0.3)
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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.