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  6. Pancake vs. Filo

Pancake vs. Filo — In-Depth Nutrition Comparison

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Differences between Pancake and Filo

  • Pancake has more Calcium, Phosphorus, and Vitamin B12, while Filo has more Vitamin B1, Iron, Vitamin B3, Selenium, Folate, and Manganese.
  • Filo's daily need coverage for Vitamin B1 is 28% higher.

The food types used in this comparison are Pancakes, plain, prepared from recipe and Phyllo dough.

Infographic

Pancake 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.
Pancake
Pancake
6
:
4
Filo
Filo
Contains more Calcium +1890.9%
Contains more Phosphorus +112%
Contains more Potassium +78.4%
Contains more Zinc +14.3%
Contains more Iron +78.3%
Contains more Copper +106.1%
Contains more Manganese +138%
Contains more Selenium +56.4%
Equal in Magnesium - 15
Equal in Sodium - 483
Pancake
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 68% 12% 69% 12% 58% 16% 17% 27% 82%
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Contains more Calcium +1890.9%
Contains more Phosphorus +112%
Contains more Potassium +78.4%
Contains more Zinc +14.3%
Contains more Iron +78.3%
Contains more Copper +106.1%
Contains more Manganese +138%
Contains more Selenium +56.4%
Equal in Magnesium - 15
Equal in Sodium - 483

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.
Pancake
Pancake
5
:
7
Filo
Filo
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +34.1%
Contains more Vitamin B6 +53.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +169.2%
Contains more Vitamin B2 +21.4%
Contains more Vitamin B3 +159.9%
Contains more Folate +131.6%
Pancake
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 0% 0% 1% 51% 65% 30% 25% 11% 29% 28% 0%
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 C +∞%
Contains more Vitamin B5 +34.1%
Contains more Vitamin B6 +53.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +169.2%
Contains more Vitamin B2 +21.4%
Contains more Vitamin B3 +159.9%
Contains more Folate +131.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pancake
Pancake
3
:
2
Filo
Filo
Contains more Fats +61.7%
Contains more Water +62.3%
Contains more Other +58.8%
Contains more Protein +10.9%
Contains more Carbs +85.9%
Pancake
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 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 Fats +61.7%
Contains more Water +62.3%
Contains more Other +58.8%
Contains more Protein +10.9%
Contains more Carbs +85.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pancake
Pancake
1
:
2
Filo
Filo
Contains more Polyunsaturated fat +381.8%
Contains less Saturated Fat -30.7%
Contains more Monounsaturated Fat +27.3%
Pancake
23% 27% 49%
Saturated Fat: 2.122 g
Monounsaturated Fat: 2.474 g
Polyunsaturated fat: 4.447 g
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Contains more Polyunsaturated fat +381.8%
Contains less Saturated Fat -30.7%
Contains more Monounsaturated Fat +27.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pancake Filo Opinion
Net carbs 28.3g 50.7g Filo
Protein 6.4g 7.1g Filo
Fats 9.7g 6g Pancake
Carbs 28.3g 52.6g Filo
Calories 227kcal 299kcal Filo
Sugar 0.18g Pancake
Fiber 1.9g Filo
Calcium 219mg 11mg Pancake
Iron 1.8mg 3.21mg Filo
Magnesium 16mg 15mg Pancake
Phosphorus 159mg 75mg Pancake
Potassium 132mg 74mg Pancake
Sodium 439mg 483mg Pancake
Zinc 0.56mg 0.49mg Pancake
Copper 0.049mg 0.101mg Filo
Manganese 0.2mg 0.476mg Filo
Selenium 14.9µg 23.3µg Filo
Vitamin A 196IU 0IU Pancake
Vitamin A RAE 54µg 0µg Pancake
Vitamin E 0.08mg Filo
Vitamin C 0.3mg 0mg Pancake
Vitamin B1 0.201mg 0.541mg Filo
Vitamin B2 0.281mg 0.341mg Filo
Vitamin B3 1.567mg 4.073mg Filo
Vitamin B5 0.405mg 0.302mg Pancake
Vitamin B6 0.046mg 0.03mg Pancake
Folate 38µg 88µg Filo
Vitamin B12 0.22µg 0µg Pancake
Vitamin K 2.5µg Filo
Tryptophan 0.08mg 0.088mg Filo
Threonine 0.237mg 0.194mg Pancake
Isoleucine 0.297mg 0.246mg Pancake
Leucine 0.513mg 0.49mg Pancake
Lysine 0.321mg 0.158mg Pancake
Methionine 0.147mg 0.126mg Pancake
Phenylalanine 0.319mg 0.359mg Filo
Valine 0.335mg 0.286mg Pancake
Histidine 0.152mg 0.159mg Filo
Cholesterol 59mg 0mg Filo
Saturated Fat 2.122g 1.47g Filo
Omega-3 - DHA 0.005g 0g Pancake
Monounsaturated Fat 2.474g 3.149g Filo
Polyunsaturated fat 4.447g 0.923g Pancake

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pancake 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
21%
Pancake
32%
Filo
Minerals Daily Need Coverage Score
42%
Pancake
47%
Filo

Comparison summary

Which food is lower in Sugar?
Pancake
Pancake is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Pancake
Pancake contains less Sodium (difference - 44mg)
Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 59mg)
Which food is lower in Saturated Fat?
Filo
Filo is lower in Saturated Fat (difference - 0.652g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 28)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.