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Pastry vs Filo - In-Depth Nutrition Comparison

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Pastry
4
:
4
Filo
Contains more Copper +12.9%
Contains less Sodium -48.4%
Contains more Iron +25.4%
Contains more Potassium +21.3%
Contains more Phosphorus +25%
Equal in Calcium - 11
Equal in Magnesium - 15
Equal in Zinc - 0.49
Contains more Copper +12.9%
Contains less Sodium -48.4%
Contains more Iron +25.4%
Contains more Potassium +21.3%
Contains more Phosphorus +25%
Equal in Calcium - 11
Equal in Magnesium - 15
Equal in Zinc - 0.49

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Pastry
4
:
6
Filo
Contains more Vitamin A +∞%
Contains more Vitamin E +575%
Contains more Vitamin K +544%
Contains more Vitamin B1 +35.9%
Contains more Vitamin B2 +20.5%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +42.9%
Equal in Vitamin B3 - 4.073
Equal in Folic acid (B9) - 70
Contains more Vitamin A +∞%
Contains more Vitamin E +575%
Contains more Vitamin K +544%
Contains more Vitamin B1 +35.9%
Contains more Vitamin B2 +20.5%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +42.9%
Equal in Vitamin B3 - 4.073
Equal in Folic acid (B9) - 70

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
26
Pastry
26
Filo
Mineral Summary Score
17
Pastry
23
Filo

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
44%
Pastry
43%
Filo
Carbohydrates
45%
Pastry
53%
Filo
Fats
176%
Pastry
28%
Filo

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pastry Filo
Lower in Sodium ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pastry Filo
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Pastry
Pastry contains less Sodium (difference - 234mg)
Which food contains less Sugars?
Filo
Filo contains less Sugars (difference - 0.56g)
Which food is lower in Saturated Fat?
Filo
Filo is lower in Saturated Fat (difference - 8.173g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 21)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pastry Filo Opinion
Calories 551 299 Pastry
Protein 7.3 7.1 Pastry
Fats 38.1 6 Pastry
Vitamin C 0 0
Carbs 45.1 52.6 Filo
Cholesterol 0 0
Vitamin D 0 Filo
Iron 2.56 3.21 Filo
Calcium 10 11 Filo
Potassium 61 74 Filo
Magnesium 16 15 Pastry
Sugars 0.74 0.18 Pastry
Fiber 1.5 1.9 Filo
Copper 0.114 0.101 Pastry
Zinc 0.53 0.49 Pastry
Starch
Phosphorus 60 75 Filo
Sodium 249 483 Pastry
Vitamin A 1 0 Pastry
Vitamin E 0.54 0.08 Pastry
Vitamin D 0 Filo
Vitamin B1 0.398 0.541 Filo
Vitamin B2 0.283 0.341 Filo
Vitamin B3 4.168 4.073 Pastry
Vitamin B5 0 0.302 Filo
Vitamin B6 0.021 0.03 Filo
Vitamin B12 0 0
Vitamin K 16.1 2.5 Pastry
Folic acid (B9) 65 70 Filo
Trans Fat
Saturated Fat 9.643 1.47 Filo
Monounsaturated Fat 21.597 3.149 Pastry
Polyunsaturated fat 4.894 0.923 Pastry
Tryptophan 0.085 0.088 Filo
Threonine 0.196 0.194 Pastry
Isoleucine 0.272 0.246 Pastry
Leucine 0.508 0.49 Pastry
Lysine 0.142 0.158 Filo
Methionine 0.129 0.126 Pastry
Phenylalanine 0.362 0.359 Pastry
Valine 0.308 0.286 Pastry
Histidine 0.156 0.159 Filo
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.