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  6. Pan dulce vs. Filo

Pan dulce vs. Filo — In-Depth Nutrition Comparison

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Summary of differences between Pan dulce and Filo

  • Pan dulce has more Calcium, Vitamin B5, and Selenium, however, Filo is higher in Vitamin B1, and Vitamin B2.
  • Filo covers your daily need of Vitamin B1 14% more than Pan dulce.

These are the specific foods used in this comparison Bread, pan dulce, sweet yeast bread and Phyllo dough.

Infographic

Pan dulce vs Filo 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.
Pan dulce
Pan dulce
8
:
2
Filo
Filo
Contains more Calcium +681.8%
Contains more Magnesium +60%
Contains more Phosphorus +25.3%
Contains more Potassium +39.2%
Contains less Sodium -52.8%
Contains more Zinc +71.4%
Contains more Copper +19.8%
Contains more Selenium +12.4%
Contains more Iron +11.8%
Equal in Manganese - 0.476
Pan dulce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 108% 18% 41% 10% 30% 23% 41% 60% 143%
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Contains more Calcium +681.8%
Contains more Magnesium +60%
Contains more Phosphorus +25.3%
Contains more Potassium +39.2%
Contains less Sodium -52.8%
Contains more Zinc +71.4%
Contains more Copper +19.8%
Contains more Selenium +12.4%
Contains more Iron +11.8%
Equal in Manganese - 0.476

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.
Pan dulce
Pan dulce
7
:
4
Filo
Filo
Contains more Vitamin A +∞%
Contains more Vitamin E +262.5%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +95.4%
Contains more Vitamin B6 +90%
Contains more Folate +22.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +43.5%
Contains more Vitamin B2 +48.3%
Contains more Vitamin B3 +17.6%
Contains more Vitamin K +56.3%
Pan dulce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 6% 0% 4% 95% 54% 65% 36% 14% 81% 14% 4%
Filo
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 136% 79% 77% 19% 7% 66% 0% 7%
Contains more Vitamin A +∞%
Contains more Vitamin E +262.5%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +95.4%
Contains more Vitamin B6 +90%
Contains more Folate +22.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +43.5%
Contains more Vitamin B2 +48.3%
Contains more Vitamin B3 +17.6%
Contains more Vitamin K +56.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pan dulce
Pan dulce
3
:
2
Filo
Filo
Contains more Protein +32.7%
Contains more Fats +93%
Contains more Water +51.3%
Contains more Other +57.4%
Equal in Carbs - 52.6
Pan dulce
9% 12% 56% 22%
Protein: 9.42 g
Fats: 11.58 g
Carbs: 56.38 g
Water: 21.54 g
Other: 1.08 g
Filo
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Contains more Protein +32.7%
Contains more Fats +93%
Contains more Water +51.3%
Contains more Other +57.4%
Equal in Carbs - 52.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pan dulce
Pan dulce
2
:
1
Filo
Filo
Contains more Monounsaturated Fat +11.1%
Contains more Polyunsaturated fat +65.8%
Contains less Saturated Fat -32.7%
Equal in Monounsaturated Fat - 3.149
Pan dulce
30% 49% 21%
Saturated Fat: 2.183 g
Monounsaturated Fat: 3.499 g
Polyunsaturated fat: 1.53 g
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Contains more Monounsaturated Fat +11.1%
Contains more Polyunsaturated fat +65.8%
Contains less Saturated Fat -32.7%
Equal in Monounsaturated Fat - 3.149

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pan dulce Filo Opinion
Net carbs 54.08g 50.7g Pan dulce
Protein 9.42g 7.1g Pan dulce
Fats 11.58g 6g Pan dulce
Carbs 56.38g 52.6g Pan dulce
Calories 367kcal 299kcal Pan dulce
Starch 37.8g Pan dulce
Fructose 4.05g Pan dulce
Sugar 12.5g 0.18g Filo
Fiber 2.3g 1.9g Pan dulce
Calcium 86mg 11mg Pan dulce
Iron 2.87mg 3.21mg Filo
Magnesium 24mg 15mg Pan dulce
Phosphorus 94mg 75mg Pan dulce
Potassium 103mg 74mg Pan dulce
Sodium 228mg 483mg Pan dulce
Zinc 0.84mg 0.49mg Pan dulce
Copper 0.121mg 0.101mg Pan dulce
Manganese 0.46mg 0.476mg Filo
Selenium 26.2µg 23.3µg Pan dulce
Vitamin A 23IU 0IU Pan dulce
Vitamin A RAE 5µg 0µg Pan dulce
Vitamin E 0.29mg 0.08mg Pan dulce
Vitamin C 1.2mg 0mg Pan dulce
Vitamin B1 0.377mg 0.541mg Filo
Vitamin B2 0.23mg 0.341mg Filo
Vitamin B3 3.463mg 4.073mg Filo
Vitamin B5 0.59mg 0.302mg Pan dulce
Vitamin B6 0.057mg 0.03mg Pan dulce
Folate 108µg 88µg Pan dulce
Vitamin B12 0.11µg 0µg Pan dulce
Vitamin K 1.6µg 2.5µg Filo
Tryptophan 0.088mg Filo
Threonine 0.194mg Filo
Isoleucine 0.246mg Filo
Leucine 0.49mg Filo
Lysine 0.158mg Filo
Methionine 0.126mg Filo
Phenylalanine 0.359mg Filo
Valine 0.286mg Filo
Histidine 0.159mg Filo
Cholesterol 30mg 0mg Filo
Trans Fat 1.103g Filo
Saturated Fat 2.183g 1.47g Filo
Omega-3 - DPA 0.001g 0g Pan dulce
Monounsaturated Fat 3.499g 3.149g Pan dulce
Polyunsaturated fat 1.53g 0.923g Pan dulce
Omega-6 - Eicosadienoic acid 0.009g Pan dulce
Omega-6 - Linoleic acid 1.21g Pan dulce
Omega-6 - Gamma-linoleic acid 0.001g Pan dulce
Omega-3 - ALA 0.066g Pan dulce
Omega-3 - Eicosatrienoic acid 0.002g Pan dulce
Omega-6 - Dihomo-gamma-linoleic acid 0.002g Pan dulce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pan dulce Filo
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
31%
Pan dulce
32%
Filo
Minerals Daily Need Coverage Score
50%
Pan dulce
47%
Filo

Comparison summary

Which food is richer in minerals?
Pan dulce
Pan dulce is relatively richer in minerals
Which food contains less Sodium?
Pan dulce
Pan dulce contains less Sodium (difference - 255mg)
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 12.32g)
Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 30mg)
Which food is lower in Saturated Fat?
Filo
Filo is lower in Saturated Fat (difference - 0.713g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 24)
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. Pan dulce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167935/nutrients
  2. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/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.