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Peanut butter vs. Filo — In-Depth Nutrition Comparison

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What are the main differences between peanut butter and filo?

  • Peanut butter is richer in vitamin E, vitamin B3, manganese, phosphorus, magnesium, copper, and vitamin B6, while filo is higher in selenium and vitamin B1.
  • Peanut butter's daily need coverage for vitamin E is 60% higher.
  • Filo has 15 times less vitamin B6 than peanut butter. Peanut butter has 0.441mg of vitamin B6, while filo has 0.03mg.
  • Filo is lower in saturated fat.
  • Filo has a higher glycemic index (38) than peanut butter (14).

We used Peanut butter, smooth style, without salt and Phyllo dough types in this comparison.

Infographic

Peanut butter vs Filo 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Filo
2
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 +1020%
Contains more CalciumCalcium +345.5%
Contains more PotassiumPotassium +654.1%
Contains more CopperCopper +317.8%
Contains more ZincZinc +412.2%
Contains more PhosphorusPhosphorus +346.7%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +249.8%
Contains more IronIron +84.5%
Contains more SeleniumSelenium +468.3%

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 0% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Filo
3
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 EVitamin E +11275%
Contains more Vitamin B3Vitamin B3 +221.9%
Contains more Vitamin B5Vitamin B5 +276.5%
Contains more Vitamin B6Vitamin B6 +1370%
Contains more CholineCholine +813%
Contains more Vitamin B1Vitamin B1 +260.7%
Contains more Vitamin B2Vitamin B2 +77.6%
Contains more Vitamin KVitamin K +733.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~88µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Filo
2
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 ProteinProtein +212.8%
Contains more FatsFats +756%
Contains more OtherOther +70%
Contains more CarbsCarbs +135.8%
Contains more WaterWater +2550.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Filo
1
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 more Mono. FatMonounsaturated fat +723.8%
Contains more Poly. FatPolyunsaturated fat +1258.1%
Contains less Sat. FatSaturated fat -85.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peanut butter Filo DV% diff.
Polyunsaturated fat 12.535g 0.923g 77%
Fats 51.36g 6g 70%
Vitamin E 9.1mg 0.08mg 60%
Monounsaturated fat 25.941g 3.149g 57%
Vitamin B3 13.112mg 4.073mg 56%
Manganese 1.665mg 0.476mg 52%
Saturated fat 10.325g 1.47g 40%
Phosphorus 335mg 75mg 37%
Magnesium 168mg 15mg 36%
Copper 0.422mg 0.101mg 36%
Selenium 4.1µg 23.3µg 35%
Vitamin B1 0.15mg 0.541mg 33%
Vitamin B6 0.441mg 0.03mg 32%
Protein 22.21g 7.1g 30%
Sodium 17mg 483mg 20%
Zinc 2.51mg 0.49mg 18%
Iron 1.74mg 3.21mg 18%
Vitamin B5 1.137mg 0.302mg 17%
Calories 598kcal 299kcal 15%
Potassium 558mg 74mg 14%
Fiber 5g 1.9g 12%
Vitamin B2 0.192mg 0.341mg 11%
Choline 63mg 6.9mg 10%
Carbs 22.31g 52.6g 10%
Calcium 49mg 11mg 4%
Vitamin K 0.3µg 2.5µg 2%
Starch 3.56g 1%
Net carbs 17.31g 50.7g N/A
Sugar 10.49g 0.18g N/A
Folate 87µg 88µg 0%
Trans fat 0.075g N/A
Tryptophan 0.231mg 0.088mg 0%
Threonine 0.525mg 0.194mg 0%
Isoleucine 0.616mg 0.246mg 0%
Leucine 1.546mg 0.49mg 0%
Lysine 0.681mg 0.158mg 0%
Methionine 0.265mg 0.126mg 0%
Phenylalanine 1.202mg 0.359mg 0%
Valine 0.782mg 0.286mg 0%
Histidine 0.557mg 0.159mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter Filo
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
60%
Peanut butter
30%
Filo
Minerals Daily Need Coverage Score
84%
Peanut butter
47%
Filo

Comparison summary

Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 466mg)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 10.31g)
Which food is lower in Saturated fat?
Filo
Filo is lower in Saturated fat (difference - 8.855g)
Which food is cheaper?
Filo
Filo is cheaper (difference - $2.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.