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  6. Filo vs. Pumpkin seeds

Filo vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Differences between filo and pumpkin seeds

  • Filo has more vitamin B1, vitamin B3, vitamin B2, and folate, while pumpkin seeds have more zinc, fiber, copper, magnesium, and potassium.
  • Pumpkin seeds' daily need coverage for zinc is 89% higher.
  • Pumpkin seeds contain 27 times less sodium than filo. Filo contains 483mg of sodium, while pumpkin seeds contain 18mg.

The food types used in this comparison are Phyllo dough and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Filo vs Pumpkin seeds 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
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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1646.7%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +1141.9%
Contains more CopperCopper +583.2%
Contains more ZincZinc +2002%
Contains more PhosphorusPhosphorus +22.7%
Contains less SodiumSodium -96.3%
~equal in Iron ~3.31mg
~equal in Manganese ~0.496mg

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
Filo
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% 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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1491.2%
Contains more Vitamin B2Vitamin B2 +555.8%
Contains more Vitamin B3Vitamin B3 +1324.1%
Contains more Vitamin B5Vitamin B5 +439.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +877.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +23.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Filo Pumpkin seeds DV% diff.
Zinc 0.49mg 10.3mg 89%
Fiber 1.9g 18.4g 66%
Copper 0.101mg 0.69mg 65%
Magnesium 15mg 262mg 59%
Polyunsaturated fat 0.923g 8.844g 53%
Vitamin B1 0.541mg 0.034mg 42%
Selenium 23.3µg 42%
Potassium 74mg 919mg 25%
Vitamin B3 4.073mg 0.286mg 24%
Protein 7.1g 18.55g 23%
Vitamin B2 0.341mg 0.052mg 22%
Fats 6g 19.4g 21%
Folate 88µg 9µg 20%
Sodium 483mg 18mg 20%
Saturated fat 1.47g 3.67g 10%
Monounsaturated fat 3.149g 6.032g 7%
Calories 299kcal 446kcal 7%
Vitamin B5 0.302mg 0.056mg 5%
Calcium 11mg 55mg 4%
Phosphorus 75mg 92mg 2%
Vitamin K 2.5µg 2%
Vitamin E 0.08mg 1%
Manganese 0.476mg 0.496mg 1%
Iron 3.21mg 3.31mg 1%
Vitamin B6 0.03mg 0.037mg 1%
Choline 6.9mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 50.7g 35.35g N/A
Carbs 52.6g 53.75g 0%
Sugar 0.18g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.088mg 0.326mg 0%
Threonine 0.194mg 0.683mg 0%
Isoleucine 0.246mg 0.956mg 0%
Leucine 0.49mg 1.572mg 0%
Lysine 0.158mg 1.386mg 0%
Methionine 0.126mg 0.417mg 0%
Phenylalanine 0.359mg 0.924mg 0%
Valine 0.286mg 1.491mg 0%
Histidine 0.159mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
Filo
1
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more WaterWater +624.4%
Contains more ProteinProtein +161.3%
Contains more FatsFats +223.3%
Contains more OtherOther +123.5%
~equal in Carbs ~53.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
Filo
1
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -59.9%
Contains more Mono. FatMonounsaturated fat +91.6%
Contains more Poly. FatPolyunsaturated fat +858.2%

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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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.