Filo vs. Pumpkin pie — In-Depth Nutrition Comparison
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The main differences between filo and pumpkin pie
- Filo is richer in selenium, vitamin B1, iron, vitamin B3, vitamin B2, folate, and manganese, yet pumpkin pie is richer in vitamin A and vitamin B12.
- Daily need coverage for vitamin A for pumpkin pie is 69% higher.
- Filo contains 4 times more selenium than pumpkin pie. Filo contains 23.3µg of selenium, while pumpkin pie contains 5.4µg.
- Pumpkin pie contains less sodium.
- Filo has a lower glycemic index than pumpkin pie.
Food types used in this article are Phyllo dough and Pie, pumpkin, commercially prepared.
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 IronIron | +256.7% |
| Contains more ZincZinc | +25.6% |
| Contains more ManganeseManganese | +109.7% |
| Contains more SeleniumSelenium | +331.5% |
| Contains more CalciumCalcium | +481.8% |
| Contains more PotassiumPotassium | +125.7% |
| Contains more CopperCopper | +46.5% |
| Contains less SodiumSodium | -50.5% |
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 | +205.6% |
| Contains more Vitamin B2Vitamin B2 | +175% |
| Contains more Vitamin B3Vitamin B3 | +267.9% |
| Contains more FolateFolate | +238.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +850% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B5Vitamin B5 | +49.7% |
| Contains more Vitamin B6Vitamin B6 | +110% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +428% |
| Contains more CholineCholine | +443.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 0µg | 448µg | 50% |
| Selenium | 23.3µg | 5.4µg | 33% |
| Vitamin B1 | 0.541mg | 0.177mg | 30% |
| Iron | 3.21mg | 0.9mg | 29% |
| Vitamin B3 | 4.073mg | 1.107mg | 19% |
| Vitamin B2 | 0.341mg | 0.124mg | 17% |
| Folate | 88µg | 26µg | 16% |
| Vitamin B12 | 0µg | 0.35µg | 15% |
| Sodium | 483mg | 239mg | 11% |
| Manganese | 0.476mg | 0.227mg | 11% |
| Vitamin K | 2.5µg | 13.2µg | 9% |
| Cholesterol | 0mg | 26mg | 9% |
| Fats | 6g | 9.75g | 6% |
| Polyunsaturated fat | 0.923g | 1.77g | 6% |
| Carbs | 52.6g | 34.83g | 6% |
| Choline | 6.9mg | 37.5mg | 6% |
| Protein | 7.1g | 3.9g | 6% |
| Copper | 0.101mg | 0.148mg | 5% |
| Calcium | 11mg | 64mg | 5% |
| Vitamin E | 0.08mg | 0.76mg | 5% |
| Monounsaturated fat | 3.149g | 4.6g | 4% |
| Fructose | 2.85g | 4% | |
| Starch | 10.73g | 4% | |
| Calories | 299kcal | 243kcal | 3% |
| Potassium | 74mg | 167mg | 3% |
| Vitamin B5 | 0.302mg | 0.452mg | 3% |
| Vitamin B6 | 0.03mg | 0.063mg | 3% |
| Saturated fat | 1.47g | 1.988g | 2% |
| Phosphorus | 75mg | 81mg | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Zinc | 0.49mg | 0.39mg | 1% |
| Net carbs | 50.7g | 33.03g | N/A |
| Vitamin D | 0IU | 2IU | 0% |
| Magnesium | 15mg | 14mg | 0% |
| Sugar | 0.18g | 18.88g | N/A |
| Fiber | 1.9g | 1.8g | 0% |
| Tryptophan | 0.088mg | 0.048mg | 0% |
| Threonine | 0.194mg | 0.154mg | 0% |
| Isoleucine | 0.246mg | 0.158mg | 0% |
| Leucine | 0.49mg | 0.297mg | 0% |
| Lysine | 0.158mg | 0.192mg | 0% |
| Methionine | 0.126mg | 0.249mg | 0% |
| Phenylalanine | 0.359mg | 0.175mg | 0% |
| Valine | 0.286mg | 0.211mg | 0% |
| Histidine | 0.159mg | 0.088mg | 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:
3.9 g
Fats:
9.75 g
Carbs:
34.83 g
Water:
50.39 g
Other:
1.13 g
| Contains more ProteinProtein | +82.1% |
| Contains more CarbsCarbs | +51% |
| Contains more OtherOther | +50.4% |
| Contains more FatsFats | +62.5% |
| Contains more WaterWater | +54.6% |
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
1.988 g
Monounsaturated fat:
Mono. Fat
4.6 g
Polyunsaturated fat:
Poly. Fat
1.77 g
| Contains less Sat. FatSaturated fat | -26.1% |
| Contains more Mono. FatMonounsaturated fat | +46.1% |
| Contains more Poly. FatPolyunsaturated fat | +91.8% |
