Filo vs. Pumpkin — In-Depth Nutrition Comparison
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Significant differences between filo and pumpkin
- Filo has more selenium, vitamin B1, iron, vitamin B3, folate, vitamin B2, and manganese; however, pumpkin is richer in vitamin A and vitamin C.
- Pumpkin covers your daily vitamin A needs 170% more than filo.
- Pumpkin has 483 times less sodium than filo. Filo has 483mg of sodium, while pumpkin has 1mg.
- Pumpkin has a higher glycemic index. The glycemic index of pumpkin is 52, while the glycemic index of filo is 38.
Specific food types used in this comparison are Phyllo dough and Pumpkin, raw.
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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 MagnesiumMagnesium | +25% |
| Contains more IronIron | +301.3% |
| Contains more ZincZinc | +53.1% |
| Contains more PhosphorusPhosphorus | +70.5% |
| Contains more ManganeseManganese | +280.8% |
| Contains more SeleniumSelenium | +7666.7% |
| Contains more CalciumCalcium | +90.9% |
| Contains more PotassiumPotassium | +359.5% |
| Contains more CopperCopper | +25.7% |
| Contains less SodiumSodium | -99.8% |
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 | +982% |
| Contains more Vitamin B2Vitamin B2 | +210% |
| Contains more Vitamin B3Vitamin B3 | +578.8% |
| Contains more Vitamin KVitamin K | +127.3% |
| Contains more FolateFolate | +450% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1225% |
| Contains more Vitamin B6Vitamin B6 | +103.3% |
| Contains more CholineCholine | +18.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 0µg | 426µg | 47% |
| Selenium | 23.3µg | 0.3µg | 42% |
| Vitamin B1 | 0.541mg | 0.05mg | 41% |
| Iron | 3.21mg | 0.8mg | 30% |
| Vitamin B3 | 4.073mg | 0.6mg | 22% |
| Sodium | 483mg | 1mg | 21% |
| Folate | 88µg | 16µg | 18% |
| Vitamin B2 | 0.341mg | 0.11mg | 18% |
| Carbs | 52.6g | 6.5g | 15% |
| Manganese | 0.476mg | 0.125mg | 15% |
| Calories | 299kcal | 26kcal | 14% |
| Protein | 7.1g | 1g | 12% |
| Vitamin C | 0mg | 9mg | 10% |
| Fats | 6g | 0.1g | 9% |
| Potassium | 74mg | 340mg | 8% |
| Monounsaturated fat | 3.149g | 0.013g | 8% |
| Vitamin E | 0.08mg | 1.06mg | 7% |
| Fiber | 1.9g | 0.5g | 6% |
| Polyunsaturated fat | 0.923g | 0.005g | 6% |
| Saturated fat | 1.47g | 0.052g | 6% |
| Phosphorus | 75mg | 44mg | 4% |
| Copper | 0.101mg | 0.127mg | 3% |
| Vitamin B6 | 0.03mg | 0.061mg | 2% |
| Zinc | 0.49mg | 0.32mg | 2% |
| Vitamin K | 2.5µg | 1.1µg | 1% |
| Magnesium | 15mg | 12mg | 1% |
| Calcium | 11mg | 21mg | 1% |
| Net carbs | 50.7g | 6g | N/A |
| Sugar | 0.18g | 2.76g | N/A |
| Vitamin B5 | 0.302mg | 0.298mg | 0% |
| Choline | 6.9mg | 8.2mg | 0% |
| Tryptophan | 0.088mg | 0.012mg | 0% |
| Threonine | 0.194mg | 0.029mg | 0% |
| Isoleucine | 0.246mg | 0.031mg | 0% |
| Leucine | 0.49mg | 0.046mg | 0% |
| Lysine | 0.158mg | 0.054mg | 0% |
| Methionine | 0.126mg | 0.011mg | 0% |
| Phenylalanine | 0.359mg | 0.032mg | 0% |
| Valine | 0.286mg | 0.035mg | 0% |
| Histidine | 0.159mg | 0.016mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +610% |
| Contains more FatsFats | +5900% |
| Contains more CarbsCarbs | +709.2% |
| Contains more OtherOther | +112.5% |
| Contains more WaterWater | +181% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +24123.1% |
| Contains more Poly. FatPolyunsaturated fat | +18360% |
| Contains less Sat. FatSaturated fat | -96.5% |