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Filo vs. Peanut butter — In-Depth Nutrition Comparison

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What are the main differences between filo and peanut butter?

  • Filo is richer in selenium and vitamin B1, while peanut butter is higher in vitamin E, vitamin B3, manganese, phosphorus, magnesium, copper, and vitamin B6.
  • Peanut butter's daily need coverage for vitamin E is 60% higher.
  • Peanut butter has 6 times less selenium than filo. Filo has 23.3µg of selenium, while peanut butter has 4.1µg.
  • Filo is lower in saturated fat.
  • Filo has a higher glycemic index (38) than peanut butter (14).

We used Phyllo dough and Peanut butter, smooth style, without salt types in this comparison.

Infographic

Filo vs Peanut butter 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
2
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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Contains more IronIron +84.5%
Contains more SeleniumSelenium +468.3%
Contains more MagnesiumMagnesium +1020%
Contains more CalciumCalcium +345.5%
Contains more PotassiumPotassium +654.1%
Contains more CopperCopper +317.8%
Contains more ZincZinc +412.2%
Contains more PhosphorusPhosphorus +346.7%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +249.8%

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
3
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 0% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin B1Vitamin B1 +260.7%
Contains more Vitamin B2Vitamin B2 +77.6%
Contains more Vitamin KVitamin K +733.3%
Contains more Vitamin EVitamin E +11275%
Contains more Vitamin B3Vitamin B3 +221.9%
Contains more Vitamin B5Vitamin B5 +276.5%
Contains more Vitamin B6Vitamin B6 +1370%
Contains more CholineCholine +813%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~87µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
2
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more CarbsCarbs +135.8%
Contains more WaterWater +2550.4%
Contains more ProteinProtein +212.8%
Contains more FatsFats +756%
Contains more OtherOther +70%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
1
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% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains less Sat. FatSaturated fat -85.8%
Contains more Mono. FatMonounsaturated fat +723.8%
Contains more Poly. FatPolyunsaturated fat +1258.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Filo Peanut butter DV% diff.
Polyunsaturated fat 0.923g 12.535g 77%
Fats 6g 51.36g 70%
Vitamin E 0.08mg 9.1mg 60%
Monounsaturated fat 3.149g 25.941g 57%
Vitamin B3 4.073mg 13.112mg 56%
Manganese 0.476mg 1.665mg 52%
Saturated fat 1.47g 10.325g 40%
Phosphorus 75mg 335mg 37%
Magnesium 15mg 168mg 36%
Copper 0.101mg 0.422mg 36%
Selenium 23.3µg 4.1µg 35%
Vitamin B1 0.541mg 0.15mg 33%
Vitamin B6 0.03mg 0.441mg 32%
Protein 7.1g 22.21g 30%
Sodium 483mg 17mg 20%
Zinc 0.49mg 2.51mg 18%
Iron 3.21mg 1.74mg 18%
Vitamin B5 0.302mg 1.137mg 17%
Calories 299kcal 598kcal 15%
Potassium 74mg 558mg 14%
Fiber 1.9g 5g 12%
Vitamin B2 0.341mg 0.192mg 11%
Choline 6.9mg 63mg 10%
Carbs 52.6g 22.31g 10%
Calcium 11mg 49mg 4%
Vitamin K 2.5µg 0.3µg 2%
Starch 3.56g 1%
Net carbs 50.7g 17.31g N/A
Sugar 0.18g 10.49g N/A
Folate 88µg 87µg 0%
Trans fat 0.075g N/A
Tryptophan 0.088mg 0.231mg 0%
Threonine 0.194mg 0.525mg 0%
Isoleucine 0.246mg 0.616mg 0%
Leucine 0.49mg 1.546mg 0%
Lysine 0.158mg 0.681mg 0%
Methionine 0.126mg 0.265mg 0%
Phenylalanine 0.359mg 1.202mg 0%
Valine 0.286mg 0.782mg 0%
Histidine 0.159mg 0.557mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Peanut butter
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
60%
Peanut butter
Minerals Daily Need Coverage Score
47%
Filo
84%
Peanut butter

Comparison summary

Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 466mg)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 10.31g)
Which food is lower in Saturated fat?
Filo
Filo is lower in Saturated fat (difference - 8.855g)
Which food is cheaper?
Filo
Filo is cheaper (difference - $2.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.