Filo vs. Puff pastry — In-Depth Nutrition Comparison
Compare
How are filo and puff pastry different?
- Filo is higher in vitamin B1, folate, iron, vitamin B2, and vitamin B5; however, puff pastry is richer in vitamin K, monounsaturated fat, and polyunsaturated fat.
- Daily need coverage for saturated fat for puff pastry is 20% higher.
- Puff pastry has less sodium.
- Filo has a lower glycemic index (38) than puff pastry (56).
Phyllo dough and Puff pastry, frozen, ready-to-bake, baked are the varieties used in this article.
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.
| Contains more PotassiumPotassium | +19.4% |
| Contains more IronIron | +23.5% |
| Contains more PhosphorusPhosphorus | +25% |
| Contains more CopperCopper | +13.9% |
| Contains more ZincZinc | +10.2% |
| Contains less SodiumSodium | -47.6% |
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.
| Contains more Vitamin B1Vitamin B1 | +67.5% |
| Contains more Vitamin B2Vitamin B2 | +32.2% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +57.9% |
| Contains more FolateFolate | +60% |
| Contains more CholineCholine | +11.3% |
| Contains more Vitamin EVitamin E | +587.5% |
| Contains more Vitamin KVitamin K | +552% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.923g | 22.228g | 142% |
| Fats | 6g | 38.5g | 50% |
| Saturated fat | 1.47g | 5.502g | 18% |
| Vitamin B1 | 0.541mg | 0.323mg | 18% |
| Monounsaturated fat | 3.149g | 8.828g | 14% |
| Calories | 299kcal | 558kcal | 13% |
| Vitamin K | 2.5µg | 16.3µg | 12% |
| Sodium | 483mg | 253mg | 10% |
| Folate | 88µg | 55µg | 8% |
| Iron | 3.21mg | 2.6mg | 8% |
| Vitamin B5 | 0.302mg | 0mg | 6% |
| Vitamin B2 | 0.341mg | 0.258mg | 6% |
| Vitamin E | 0.08mg | 0.55mg | 3% |
| Copper | 0.101mg | 0.115mg | 2% |
| Selenium | 23.3µg | 24.5µg | 2% |
| Fiber | 1.9g | 1.5g | 2% |
| Vitamin B3 | 4.073mg | 3.8mg | 2% |
| Phosphorus | 75mg | 60mg | 2% |
| Carbs | 52.6g | 45.7g | 2% |
| Manganese | 0.476mg | 0.495mg | 1% |
| Protein | 7.1g | 7.4g | 1% |
| Vitamin B6 | 0.03mg | 0.019mg | 1% |
| Net carbs | 50.7g | 44.2g | N/A |
| Magnesium | 15mg | 16mg | 0% |
| Calcium | 11mg | 10mg | 0% |
| Potassium | 74mg | 62mg | 0% |
| Sugar | 0.18g | 0.75g | N/A |
| Zinc | 0.49mg | 0.54mg | 0% |
| Choline | 6.9mg | 6.2mg | 0% |
| Tryptophan | 0.088mg | 0.086mg | 0% |
| Threonine | 0.194mg | 0.198mg | 0% |
| Isoleucine | 0.246mg | 0.275mg | 0% |
| Leucine | 0.49mg | 0.514mg | 0% |
| Lysine | 0.158mg | 0.144mg | 0% |
| Methionine | 0.126mg | 0.131mg | 0% |
| Phenylalanine | 0.359mg | 0.367mg | 0% |
| Valine | 0.286mg | 0.312mg | 0% |
| Histidine | 0.159mg | 0.158mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.1 g
Fats:
6 g
Carbs:
52.6 g
Water:
32.6 g
Other:
1.7 g
Protein:
7.4 g
Fats:
38.5 g
Carbs:
45.7 g
Water:
7.4 g
Other:
1 g
| Contains more CarbsCarbs | +15.1% |
| Contains more WaterWater | +340.5% |
| Contains more OtherOther | +70% |
| Contains more FatsFats | +541.7% |
~equal in
Protein
~7.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.47 g
Monounsaturated fat:
Mono. Fat
3.149 g
Polyunsaturated fat:
Poly. Fat
0.923 g
Saturated fat:
Sat. Fat
5.502 g
Monounsaturated fat:
Mono. Fat
8.828 g
Polyunsaturated fat:
Poly. Fat
22.228 g
| Contains less Sat. FatSaturated fat | -73.3% |
| Contains more Mono. FatMonounsaturated fat | +180.3% |
| Contains more Poly. FatPolyunsaturated fat | +2308.2% |
