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Filo vs. Popovers — In-Depth Nutrition Comparison

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What are the differences between filo and popovers?

  • Filo is higher in vitamin B2 and vitamin B1; however, popovers are richer in selenium, folate, manganese, and copper.
  • Popovers' daily need coverage for selenium is 26% more.
  • Popovers contain 2 times less vitamin B2 than filo. Filo contains 0.341mg of vitamin B2, while popovers contain 0.147mg.
  • Filo has less sodium.

We used Phyllo dough and Popovers, dry mix, enriched types in this article.

Infographic

Filo vs Popovers 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
1
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 18% 9.6% 8.8% 111% 57% 24% 43% 118% 97% 205%
Contains less SodiumSodium -46.7%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +190.9%
Contains more PotassiumPotassium +35.1%
Contains more CopperCopper +69.3%
Contains more ZincZinc +79.6%
Contains more PhosphorusPhosphorus +33.3%
Contains more ManganeseManganese +55.7%
Contains more SeleniumSelenium +61.4%
~equal in Iron ~2.97mg

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
6
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 0.33% 0% 0% 0% 108% 34% 63% 29% 9.7% 10% 0% 109% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +25.8%
Contains more Vitamin B2Vitamin B2 +132%
Contains more Vitamin B3Vitamin B3 +20.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +58.9%
Contains more Vitamin B6Vitamin B6 +40%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +64.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

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
10% 4% 71% 12% 3%
Protein: 10.4 g
Fats: 4.3 g
Carbs: 71 g
Water: 11.7 g
Other: 2.6 g
Contains more FatsFats +39.5%
Contains more WaterWater +178.6%
Contains more ProteinProtein +46.5%
Contains more CarbsCarbs +35%
Contains more OtherOther +52.9%

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
26% 52% 22%
Saturated fat: Sat. Fat 0.983 g
Monounsaturated fat: Mono. Fat 1.984 g
Polyunsaturated fat: Poly. Fat 0.823 g
Contains more Mono. FatMonounsaturated fat +58.7%
Contains more Poly. FatPolyunsaturated fat +12.2%
Contains less Sat. FatSaturated fat -33.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Filo Popovers DV% diff.
Selenium 23.3µg 37.6µg 26%
Sodium 483mg 906mg 18%
Vitamin B2 0.341mg 0.147mg 15%
Folate 88µg 145µg 14%
Manganese 0.476mg 0.741mg 12%
Vitamin B1 0.541mg 0.43mg 9%
Fiber 1.9g 8%
Copper 0.101mg 0.171mg 8%
Protein 7.1g 10.4g 7%
Carbs 52.6g 71g 6%
Phosphorus 75mg 100mg 4%
Vitamin B5 0.302mg 0.48mg 4%
Vitamin B3 4.073mg 3.378mg 4%
Calories 299kcal 371kcal 4%
Zinc 0.49mg 0.88mg 4%
Vitamin B12 0µg 0.08µg 3%
Iron 3.21mg 2.97mg 3%
Monounsaturated fat 3.149g 1.984g 3%
Fats 6g 4.3g 3%
Calcium 11mg 32mg 2%
Magnesium 15mg 25mg 2%
Saturated fat 1.47g 0.983g 2%
Vitamin K 2.5µg 2%
Polyunsaturated fat 0.923g 0.823g 1%
Choline 6.9mg 1%
Vitamin B6 0.03mg 0.042mg 1%
Potassium 74mg 100mg 1%
Vitamin E 0.08mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 50.7g 71g N/A
Sugar 0.18g N/A
Tryptophan 0.088mg 0.123mg 0%
Threonine 0.194mg 0.293mg 0%
Isoleucine 0.246mg 0.407mg 0%
Leucine 0.49mg 0.747mg 0%
Lysine 0.158mg 0.249mg 0%
Methionine 0.126mg 0.191mg 0%
Phenylalanine 0.359mg 0.517mg 0%
Valine 0.286mg 0.458mg 0%
Histidine 0.159mg 0.229mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Popovers
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
28%
Popovers
Minerals Daily Need Coverage Score
47%
Filo
69%
Popovers

Comparison summary

Which food is lower in Sugar?
Popovers
Popovers is lower in Sugar (difference - 0.18g)
Which food is lower in Saturated fat?
Popovers
Popovers is lower in Saturated fat (difference - 0.487g)
Which food is lower in glycemic index?
Popovers
Popovers is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Popovers
Popovers is relatively richer in minerals
Which food contains less Sodium?
Filo
Filo contains less Sodium (difference - 423mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Popovers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172792/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.