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Pea raw vs. Filo — In-Depth Nutrition Comparison

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Important differences between pea raw and filo

  • Pea raw has more vitamin C, vitamin K, vitamin A, and fiber; however, filo has more selenium, vitamin B1, iron, vitamin B2, and vitamin B3.
  • Pea raw's daily need coverage for vitamin C is 44% more.
  • Pea raw is lower in sodium.
  • Pea raw has a higher glycemic index than filo.

The food varieties used in the comparison are Peas, green, raw and Phyllo dough.

Infographic

Pea raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Filo
3
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%
Contains more MagnesiumMagnesium +120%
Contains more CalciumCalcium +127.3%
Contains more PotassiumPotassium +229.7%
Contains more CopperCopper +74.3%
Contains more ZincZinc +153.1%
Contains more PhosphorusPhosphorus +44%
Contains less SodiumSodium -99%
Contains more IronIron +118.4%
Contains more ManganeseManganese +16.1%
Contains more SeleniumSelenium +1194.4%

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.
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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Filo
5
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +62.5%
Contains more Vitamin B6Vitamin B6 +463.3%
Contains more Vitamin KVitamin K +892%
Contains more CholineCholine +311.6%
Contains more Vitamin B1Vitamin B1 +103.4%
Contains more Vitamin B2Vitamin B2 +158.3%
Contains more Vitamin B3Vitamin B3 +94.9%
Contains more Vitamin B5Vitamin B5 +190.4%
Contains more FolateFolate +35.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Filo
4
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 WaterWater +141.9%
Contains more ProteinProtein +31%
Contains more FatsFats +1400%
Contains more CarbsCarbs +264%
Contains more OtherOther +95.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Filo
2
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
Contains less Sat. FatSaturated fat -95.2%
Contains more Mono. FatMonounsaturated fat +8897.1%
Contains more Poly. FatPolyunsaturated fat +393.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pea raw Filo DV% diff.
Vitamin C 40mg 0mg 44%
Selenium 1.8µg 23.3µg 39%
Vitamin B1 0.266mg 0.541mg 23%
Iron 1.47mg 3.21mg 22%
Sodium 5mg 483mg 21%
Vitamin K 24.8µg 2.5µg 19%
Vitamin B2 0.132mg 0.341mg 16%
Fiber 5.7g 1.9g 15%
Carbs 14.45g 52.6g 13%
Vitamin B3 2.09mg 4.073mg 12%
Vitamin B6 0.169mg 0.03mg 11%
Calories 81kcal 299kcal 11%
Fats 0.4g 6g 9%
Copper 0.176mg 0.101mg 8%
Monounsaturated fat 0.035g 3.149g 8%
Zinc 1.24mg 0.49mg 7%
Saturated fat 0.071g 1.47g 6%
Folate 65µg 88µg 6%
Phosphorus 108mg 75mg 5%
Polyunsaturated fat 0.187g 0.923g 5%
Potassium 244mg 74mg 5%
Vitamin A 38µg 0µg 4%
Magnesium 33mg 15mg 4%
Vitamin B5 0.104mg 0.302mg 4%
Choline 28.4mg 6.9mg 4%
Manganese 0.41mg 0.476mg 3%
Protein 5.42g 7.1g 3%
Calcium 25mg 11mg 1%
Net carbs 8.75g 50.7g N/A
Sugar 5.67g 0.18g N/A
Vitamin E 0.13mg 0.08mg 0%
Tryptophan 0.037mg 0.088mg 0%
Threonine 0.203mg 0.194mg 0%
Isoleucine 0.195mg 0.246mg 0%
Leucine 0.323mg 0.49mg 0%
Lysine 0.317mg 0.158mg 0%
Methionine 0.082mg 0.126mg 0%
Phenylalanine 0.2mg 0.359mg 0%
Valine 0.235mg 0.286mg 0%
Histidine 0.107mg 0.159mg 0%
Fructose 0.39g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pea raw Filo
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
35%
Pea raw
30%
Filo
Minerals Daily Need Coverage Score
31%
Pea raw
47%
Filo

Comparison summary

Which food contains less Sodium?
Pea raw
Pea raw contains less Sodium (difference - 478mg)
Which food is lower in Saturated fat?
Pea raw
Pea raw is lower in Saturated fat (difference - 1.399g)
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 5.49g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 16)
Which food is cheaper?
Filo
Filo is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.