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  6. Filo vs. Prunes

Filo vs. Prunes — In-Depth Nutrition Comparison

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How are Filo and Prunes different?

  • Filo is higher in Selenium, Vitamin B1, Iron, Folate, and Vitamin B3, however, Prunes is richer in Vitamin K, Fiber, Copper, and Potassium.
  • Daily need coverage for Vitamin K from Prunes is 47% higher.
  • Filo contains 242 times more Sodium than Prunes. While Filo contains 483mg of Sodium, Prunes contains only 2mg.

Phyllo dough and Plums, dried (prunes), uncooked are the varieties used in this article.

Infographic

Filo vs Prunes 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
Filo
5
:
5
Prunes
Prunes
Contains more Iron +245.2%
Contains more Zinc +11.4%
Contains more Manganese +59.2%
Contains more Selenium +7666.7%
Contains more Calcium +290.9%
Contains more Magnesium +173.3%
Contains more Potassium +889.2%
Contains less Sodium -99.6%
Contains more Copper +178.2%
Equal in Phosphorus - 69
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Contains more Iron +245.2%
Contains more Zinc +11.4%
Contains more Manganese +59.2%
Contains more Selenium +7666.7%
Contains more Calcium +290.9%
Contains more Magnesium +173.3%
Contains more Potassium +889.2%
Contains less Sodium -99.6%
Contains more Copper +178.2%
Equal in Phosphorus - 69

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
Filo
4
:
6
Prunes
Prunes
Contains more Vitamin B1 +960.8%
Contains more Vitamin B2 +83.3%
Contains more Vitamin B3 +116.4%
Contains more Folate +2100%
Contains more Vitamin A +∞%
Contains more Vitamin E +437.5%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +39.7%
Contains more Vitamin B6 +583.3%
Contains more Vitamin K +2280%
Filo
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 136% 79% 77% 19% 7% 66% 0% 7%
Prunes
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Contains more Vitamin B1 +960.8%
Contains more Vitamin B2 +83.3%
Contains more Vitamin B3 +116.4%
Contains more Folate +2100%
Contains more Vitamin A +∞%
Contains more Vitamin E +437.5%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +39.7%
Contains more Vitamin B6 +583.3%
Contains more Vitamin K +2280%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
Filo
3
:
2
Prunes
Prunes
Contains more Protein +225.7%
Contains more Fats +1478.9%
Contains more Carbs +21.4%
Contains more Other +55.3%
Equal in Water - 30.92
Filo
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Prunes
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more Protein +225.7%
Contains more Fats +1478.9%
Contains more Carbs +21.4%
Contains more Other +55.3%
Equal in Water - 30.92

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
Filo
2
:
1
Prunes
Prunes
Contains more Monounsaturated Fat +5841.5%
Contains more Polyunsaturated fat +1388.7%
Contains less Saturated Fat -94%
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Contains more Monounsaturated Fat +5841.5%
Contains more Polyunsaturated fat +1388.7%
Contains less Saturated Fat -94%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Filo Prunes
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar 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 Prunes Opinion
Net carbs 50.7g 56.78g Prunes
Protein 7.1g 2.18g Filo
Fats 6g 0.38g Filo
Carbs 52.6g 63.88g Prunes
Calories 299kcal 240kcal Filo
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 0.18g 38.13g Filo
Fiber 1.9g 7.1g Prunes
Calcium 11mg 43mg Prunes
Iron 3.21mg 0.93mg Filo
Magnesium 15mg 41mg Prunes
Phosphorus 75mg 69mg Filo
Potassium 74mg 732mg Prunes
Sodium 483mg 2mg Prunes
Zinc 0.49mg 0.44mg Filo
Copper 0.101mg 0.281mg Prunes
Manganese 0.476mg 0.299mg Filo
Selenium 23.3µg 0.3µg Filo
Vitamin A 0IU 781IU Prunes
Vitamin A RAE 0µg 39µg Prunes
Vitamin E 0.08mg 0.43mg Prunes
Vitamin C 0mg 0.6mg Prunes
Vitamin B1 0.541mg 0.051mg Filo
Vitamin B2 0.341mg 0.186mg Filo
Vitamin B3 4.073mg 1.882mg Filo
Vitamin B5 0.302mg 0.422mg Prunes
Vitamin B6 0.03mg 0.205mg Prunes
Folate 88µg 4µg Filo
Vitamin K 2.5µg 59.5µg Prunes
Tryptophan 0.088mg 0.025mg Filo
Threonine 0.194mg 0.049mg Filo
Isoleucine 0.246mg 0.041mg Filo
Leucine 0.49mg 0.066mg Filo
Lysine 0.158mg 0.05mg Filo
Methionine 0.126mg 0.016mg Filo
Phenylalanine 0.359mg 0.052mg Filo
Valine 0.286mg 0.056mg Filo
Histidine 0.159mg 0.027mg Filo
Saturated Fat 1.47g 0.088g Prunes
Monounsaturated Fat 3.149g 0.053g Filo
Polyunsaturated fat 0.923g 0.062g Filo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Prunes
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
32%
Filo
31%
Prunes
Minerals Daily Need Coverage Score
47%
Filo
32%
Prunes

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 481mg)
Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 1.382g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 9)
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 37.95g)
Which food is cheaper?
Filo
Filo is cheaper (difference - $2)
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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.