Pie crust vs. Filo — In-Depth Nutrition Comparison

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Significant differences between pie crust and filo

Pie crust has more monounsaturated fat; however, filo is richer in vitamin B1, iron, vitamin B2, vitamin B3, and manganese.
Pie crust covers your daily saturated fat needs 33% more than filo.
Filo has 6 times less monounsaturated fat than pie crust. Pie crust has 17.887g of monounsaturated fat, while filo has 3.149g.
Filo contains less saturated fat.

Specific food types used in this comparison are Pie crust, standard-type, dry mix and Phyllo dough.

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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.

Pie crust

Filo

Contains more CalciumCalcium	+454.5%
Contains more PhosphorusPhosphorus	+14.7%

Contains more PotassiumPotassium	+15.6%
Contains more IronIron	+44.6%
Contains more CopperCopper	+34.7%
Contains more ZincZinc	+22.5%
Contains less SodiumSodium	-35.9%
Contains more ManganeseManganese	+51.1%

~equal in Magnesium ~15mg

~equal in Selenium ~23.3µg

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.

Pie crust

Filo

Contains more Vitamin B6Vitamin B6	+113.3%
Contains more FolateFolate	+18.2%

Contains more Vitamin B1Vitamin B1	+38%
Contains more Vitamin B2Vitamin B2	+60.1%
Contains more Vitamin B3Vitamin B3	+49.4%
Contains more Vitamin B5Vitamin B5	+12.7%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fats	31.4g	6g	39%
Monounsaturated fat	17.887g	3.149g	37%
Saturated fat	7.974g	1.47g	30%
Polyunsaturated fat	3.968g	0.923g	20%
Iron	2.22mg	3.21mg	12%
Vitamin B1	0.392mg	0.541mg	12%
Sodium	753mg	483mg	12%
Calories	518kcal	299kcal	11%
Vitamin B2	0.213mg	0.341mg	10%
Vitamin B3	2.727mg	4.073mg	8%
Fiber		1.9g	8%
Manganese	0.315mg	0.476mg	7%
Calcium	61mg	11mg	5%
Folate	104µg	88µg	4%
Copper	0.075mg	0.101mg	3%
Vitamin B6	0.064mg	0.03mg	3%
Vitamin K		2.5µg	2%
Phosphorus	86mg	75mg	2%
Selenium	22.9µg	23.3µg	1%
Vitamin E		0.08mg	1%
Vitamin B5	0.268mg	0.302mg	1%
Zinc	0.4mg	0.49mg	1%
Choline		6.9mg	1%
Protein	6.9g	7.1g	0%
Net carbs	52.1g	50.7g	N/A
Carbs	52.1g	52.6g	0%
Magnesium	15mg	15mg	0%
Potassium	64mg	74mg	0%
Sugar		0.18g	N/A
Tryptophan	0.08mg	0.088mg	0%
Threonine	0.184mg	0.194mg	0%
Isoleucine	0.255mg	0.246mg	0%
Leucine	0.476mg	0.49mg	0%
Lysine	0.133mg	0.158mg	0%
Methionine	0.121mg	0.126mg	0%
Phenylalanine	0.339mg	0.359mg	0%
Valine	0.289mg	0.286mg	0%
Histidine	0.146mg	0.159mg	0%