Pastry vs. Filo — In-Depth Nutrition Comparison
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A recap on differences between pastry and filo
- Pastry is higher in vitamin K, monounsaturated fat, and polyunsaturated fat, yet filo is higher in vitamin B1, iron, and vitamin B5.
- Pastry covers your daily saturated fat needs 41% more than filo.
- Pastry contains 7 times more monounsaturated fat than filo. While pastry contains 21.597g of monounsaturated fat, filo contains only 3.149g.
- The amount of saturated fat in filo is lower.
- The glycemic index of filo is lower.
Food varieties used in this article are Puff pastry, frozen, ready-to-bake and Phyllo dough.
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 CopperCopper | +12.9% |
| Contains less SodiumSodium | -48.4% |
| Contains more PotassiumPotassium | +21.3% |
| Contains more IronIron | +25.4% |
| Contains more PhosphorusPhosphorus | +25% |
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 | +575% |
| Contains more Vitamin KVitamin K | +544% |
| Contains more Vitamin B1Vitamin B1 | +35.9% |
| Contains more Vitamin B2Vitamin B2 | +20.5% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +42.9% |
| Contains more FolateFolate | +12.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fats | 38.1g | 6g | 49% |
| Monounsaturated fat | 21.597g | 3.149g | 46% |
| Saturated fat | 9.643g | 1.47g | 37% |
| Polyunsaturated fat | 4.894g | 0.923g | 26% |
| Calories | 551kcal | 299kcal | 13% |
| Vitamin B1 | 0.398mg | 0.541mg | 12% |
| Vitamin K | 16.1µg | 2.5µg | 11% |
| Sodium | 249mg | 483mg | 10% |
| Iron | 2.56mg | 3.21mg | 8% |
| Vitamin B5 | 0mg | 0.302mg | 6% |
| Vitamin B2 | 0.283mg | 0.341mg | 4% |
| Folate | 78µg | 88µg | 3% |
| Vitamin E | 0.54mg | 0.08mg | 3% |
| Carbs | 45.1g | 52.6g | 3% |
| Phosphorus | 60mg | 75mg | 2% |
| Fiber | 1.5g | 1.9g | 2% |
| Selenium | 24.2µg | 23.3µg | 2% |
| Vitamin B3 | 4.168mg | 4.073mg | 1% |
| Vitamin B6 | 0.021mg | 0.03mg | 1% |
| Copper | 0.114mg | 0.101mg | 1% |
| Manganese | 0.488mg | 0.476mg | 1% |
| Protein | 7.3g | 7.1g | 0% |
| Net carbs | 43.6g | 50.7g | N/A |
| Magnesium | 16mg | 15mg | 0% |
| Calcium | 10mg | 11mg | 0% |
| Potassium | 61mg | 74mg | 0% |
| Sugar | 0.74g | 0.18g | N/A |
| Zinc | 0.53mg | 0.49mg | 0% |
| Choline | 6.4mg | 6.9mg | 0% |
| Tryptophan | 0.085mg | 0.088mg | 0% |
| Threonine | 0.196mg | 0.194mg | 0% |
| Isoleucine | 0.272mg | 0.246mg | 0% |
| Leucine | 0.508mg | 0.49mg | 0% |
| Lysine | 0.142mg | 0.158mg | 0% |
| Methionine | 0.129mg | 0.126mg | 0% |
| Phenylalanine | 0.362mg | 0.359mg | 0% |
| Valine | 0.308mg | 0.286mg | 0% |
| Histidine | 0.156mg | 0.159mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +535% |
| Contains more CarbsCarbs | +16.6% |
| Contains more WaterWater | +283.5% |
| Contains more OtherOther | +70% |
~equal in
Protein
~7.1g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +585.8% |
| Contains more Poly. FatPolyunsaturated fat | +430.2% |
| Contains less Sat. FatSaturated fat | -84.8% |
