Filo vs. Pie crust — In-Depth Nutrition Comparison

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Significant differences between filo and pie crust

Filo has more vitamin B1, iron, vitamin B2, vitamin B3, and manganese; however, pie crust is richer in monounsaturated fat.
Pie crust covers your daily saturated fat needs 33% more than filo.
Pie crust has 2 times less vitamin B2 than filo. Filo has 0.341mg of vitamin B2, while pie crust has 0.213mg.
Filo contains less sodium.

Specific food types used in this comparison are Phyllo dough and Pie crust, standard-type, dry mix.

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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.

Filo

Pie crust

Contains more PotassiumPotassium	+15.6%
Contains more IronIron	+44.6%
Contains more CopperCopper	+34.7%
Contains more ZincZinc	+22.5%
Contains less SodiumSodium	-35.9%
Contains more ManganeseManganese	+51.1%

Contains more CalciumCalcium	+454.5%
Contains more PhosphorusPhosphorus	+14.7%

~equal in Magnesium ~15mg

~equal in Selenium ~22.9µg

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

Pie crust

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+38%
Contains more Vitamin B2Vitamin B2	+60.1%
Contains more Vitamin B3Vitamin B3	+49.4%
Contains more Vitamin B5Vitamin B5	+12.7%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+∞%

Contains more Vitamin B6Vitamin B6	+113.3%
Contains more FolateFolate	+18.2%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fats	6g	31.4g	39%
Monounsaturated fat	3.149g	17.887g	37%
Saturated fat	1.47g	7.974g	30%
Polyunsaturated fat	0.923g	3.968g	20%
Iron	3.21mg	2.22mg	12%
Vitamin B1	0.541mg	0.392mg	12%
Sodium	483mg	753mg	12%
Calories	299kcal	518kcal	11%
Vitamin B2	0.341mg	0.213mg	10%
Vitamin B3	4.073mg	2.727mg	8%
Fiber	1.9g		8%
Manganese	0.476mg	0.315mg	7%
Calcium	11mg	61mg	5%
Folate	88µg	104µg	4%
Copper	0.101mg	0.075mg	3%
Vitamin B6	0.03mg	0.064mg	3%
Vitamin K	2.5µg		2%
Phosphorus	75mg	86mg	2%
Selenium	23.3µg	22.9µg	1%
Vitamin E	0.08mg		1%
Vitamin B5	0.302mg	0.268mg	1%
Zinc	0.49mg	0.4mg	1%
Choline	6.9mg		1%
Protein	7.1g	6.9g	0%
Net carbs	50.7g	52.1g	N/A
Carbs	52.6g	52.1g	0%
Magnesium	15mg	15mg	0%
Potassium	74mg	64mg	0%
Sugar	0.18g		N/A
Tryptophan	0.088mg	0.08mg	0%
Threonine	0.194mg	0.184mg	0%
Isoleucine	0.246mg	0.255mg	0%
Leucine	0.49mg	0.476mg	0%
Lysine	0.158mg	0.133mg	0%
Methionine	0.126mg	0.121mg	0%
Phenylalanine	0.359mg	0.339mg	0%
Valine	0.286mg	0.289mg	0%
Histidine	0.159mg	0.146mg	0%