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Filo vs. White cake — In-Depth Nutrition Comparison

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Significant differences between filo and white cake

  • Filo has more vitamin B1, iron, selenium, vitamin B3, folate, vitamin B2, and manganese; however, white cake is richer in calcium.
  • Filo covers your daily vitamin B1 needs 34% more than white cake.
  • White cake has 4 times less vitamin B3 than filo. Filo has 4.073mg of vitamin B3, while white cake has 1.063mg.
  • White cake contains less sodium.

Specific food types used in this comparison are Phyllo dough and Cake, white, prepared from recipe with coconut frosting.

Infographic

Filo vs White cake 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
6
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 8.6% 27% 8.7% 44% 22% 9% 30% 37% 36% 58%
Contains more MagnesiumMagnesium +25%
Contains more IronIron +176.7%
Contains more CopperCopper +50.7%
Contains more ZincZinc +48.5%
Contains more ManganeseManganese +71.8%
Contains more SeleniumSelenium +117.8%
Contains more CalciumCalcium +718.2%
Contains more PotassiumPotassium +33.8%
Contains less SodiumSodium -41.2%
~equal in Phosphorus ~70mg

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
6
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 0.33% 4% 2.4% 3% 32% 44% 20% 10% 6.7% 7.5% 10% 23% 3.3%
Contains more Vitamin B1Vitamin B1 +322.7%
Contains more Vitamin B2Vitamin B2 +80.4%
Contains more Vitamin B3Vitamin B3 +283.2%
Contains more Vitamin B5Vitamin B5 +80.8%
Contains more FolateFolate +183.9%
Contains more CholineCholine +15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +64%
~equal in Vitamin B6 ~0.029mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
3
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
4% 10% 63% 21%
Protein: 4.4 g
Fats: 10.3 g
Carbs: 63.2 g
Water: 20.7 g
Other: 1.4 g
Contains more ProteinProtein +61.4%
Contains more WaterWater +57.5%
Contains more OtherOther +21.4%
Contains more FatsFats +71.7%
Contains more CarbsCarbs +20.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
40% 38% 22%
Saturated fat: Sat. Fat 3.897 g
Monounsaturated fat: Mono. Fat 3.692 g
Polyunsaturated fat: Poly. Fat 2.162 g
Contains less Sat. FatSaturated fat -62.3%
Contains more Mono. FatMonounsaturated fat +17.2%
Contains more Poly. FatPolyunsaturated fat +134.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Filo White cake
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Filo White cake DV% diff.
Vitamin B1 0.541mg 0.128mg 34%
Iron 3.21mg 1.16mg 26%
Selenium 23.3µg 10.7µg 23%
Vitamin B3 4.073mg 1.063mg 19%
Folate 88µg 31µg 14%
Vitamin B2 0.341mg 0.189mg 12%
Saturated fat 1.47g 3.897g 11%
Manganese 0.476mg 0.277mg 9%
Sodium 483mg 284mg 9%
Calcium 11mg 90mg 8%
Polyunsaturated fat 0.923g 2.162g 8%
Fats 6g 10.3g 7%
Protein 7.1g 4.4g 5%
Carbs 52.6g 63.2g 4%
Fiber 1.9g 1g 4%
Copper 0.101mg 0.067mg 4%
Vitamin B5 0.302mg 0.167mg 3%
Vitamin B12 0µg 0.06µg 3%
Calories 299kcal 356kcal 3%
Vitamin A 0µg 12µg 1%
Phosphorus 75mg 70mg 1%
Zinc 0.49mg 0.33mg 1%
Potassium 74mg 99mg 1%
Magnesium 15mg 12mg 1%
Vitamin D 0IU 8IU 1%
Vitamin K 2.5µg 4.1µg 1%
Vitamin D 0µg 0.2µg 1%
Monounsaturated fat 3.149g 3.692g 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 50.7g 62.2g N/A
Cholesterol 0mg 1mg 0%
Sugar 0.18g 57.39g N/A
Vitamin E 0.08mg 0.12mg 0%
Vitamin B6 0.03mg 0.029mg 0%
Choline 6.9mg 6mg 0%
Tryptophan 0.088mg 0.054mg 0%
Threonine 0.194mg 0.157mg 0%
Isoleucine 0.246mg 0.199mg 0%
Leucine 0.49mg 0.338mg 0%
Lysine 0.158mg 0.204mg 0%
Methionine 0.126mg 0.107mg 0%
Phenylalanine 0.359mg 0.228mg 0%
Valine 0.286mg 0.229mg 0%
Histidine 0.159mg 0.099mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo White cake
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Filo
13%
White cake
Minerals Daily Need Coverage Score
47%
Filo
28%
White cake

Comparison summary

Which food contains less Sodium?
White cake
White cake contains less Sodium (difference - 199mg)
Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 57.21g)
Which food is lower in Saturated fat?
Filo
Filo is lower in Saturated fat (difference - 2.427g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Filo
Filo is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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.

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. White cake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172698/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.