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
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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 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% |
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 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% |
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:
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
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
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% |
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 Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
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%
4%
Minerals Daily Need Coverage Score
47%
103%
Comparison summary
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Pumpkin seeds contains less Sodium (difference - 465mg)
Which food is richer in minerals?
Pumpkin seeds is relatively richer in minerals
Which food is lower in Saturated fat?
Filo is lower in Saturated fat (difference - 2.2g)
Which food is lower in glycemic index?
Filo is lower in glycemic index (difference - 38)
Which food is cheaper?
Filo is cheaper (difference - $2.2)
Which food is richer in vitamins?
Filo is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)