Filo vs. Puff pastry — In-Depth Nutrition Comparison
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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, polyunsaturated fat, and monounsaturated 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
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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.
| 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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
24%
Minerals Daily Need Coverage Score
47%
43%
Comparison summary
Which food contains less Sodium?
Puff pastry contains less Sodium (difference - 230mg)
Which food is lower in Sugar?
Filo is lower in Sugar (difference - 0.57g)
Which food is lower in Saturated fat?
Filo is lower in Saturated fat (difference - 4.032g)
Which food is lower in glycemic index?
Filo is lower in glycemic index (difference - 18)
Which food is richer in vitamins?
Filo is relatively richer in vitamins
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 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.