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  6. Pita vs. Filo

Pita vs. Filo — In-Depth Nutrition Comparison

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Differences between pita and filo

  • Pita has more calcium and copper, while filo has more vitamin B1, iron, vitamin B2, folate, and vitamin B3.
  • Filo's daily need coverage for vitamin B1 is 23% higher.
  • Filo contains 8 times less calcium than pita. Pita contains 86mg of calcium, while filo contains 11mg.
  • The amount of saturated fat in pita is lower.
  • Filo has a lower glycemic index. The glycemic index of filo is 38, while the glycemic index of pita is 68.

The food types used in this comparison are Bread, pita, white, unenriched and Phyllo dough.

Infographic

Pita 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.
Pita
Pita
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 26% 11% 53% 56% 23% 42% 70% 63% 0%
Filo
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 +73.3%
Contains more CalciumCalcium +681.8%
Contains more PotassiumPotassium +62.2%
Contains more CopperCopper +66.3%
Contains more ZincZinc +71.4%
Contains more PhosphorusPhosphorus +29.3%
Contains more IronIron +129.3%
~equal in Sodium ~483mg
~equal in Manganese ~0.476mg

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.
Pita
Pita
2
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% 0% 0% 67% 22% 40% 24% 7.8% 0% 0% 18% 0%
Filo
Filo
7
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 B5Vitamin B5 +31.5%
Contains more Vitamin B6Vitamin B6 +13.3%
Contains more Vitamin B1Vitamin B1 +102.6%
Contains more Vitamin B2Vitamin B2 +251.5%
Contains more Vitamin B3Vitamin B3 +90.1%
Contains more FolateFolate +266.7%
~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 Pita Filo DV% diff.
Selenium 23.3µg 42%
Vitamin B1 0.267mg 0.541mg 23%
Iron 1.4mg 3.21mg 23%
Vitamin B2 0.097mg 0.341mg 19%
Folate 24µg 88µg 16%
Vitamin B3 2.142mg 4.073mg 12%
Calcium 86mg 11mg 8%
Monounsaturated fat 0.105g 3.149g 8%
Copper 0.168mg 0.101mg 7%
Fats 1.2g 6g 7%
Saturated fat 0.166g 1.47g 6%
Protein 9.1g 7.1g 4%
Magnesium 26mg 15mg 3%
Zinc 0.84mg 0.49mg 3%
Phosphorus 97mg 75mg 3%
Polyunsaturated fat 0.535g 0.923g 3%
Sodium 536mg 483mg 2%
Vitamin K 2.5µg 2%
Vitamin B5 0.397mg 0.302mg 2%
Choline 6.9mg 1%
Calories 275kcal 299kcal 1%
Vitamin E 0.08mg 1%
Fiber 2.2g 1.9g 1%
Potassium 120mg 74mg 1%
Carbs 55.7g 52.6g 1%
Net carbs 53.5g 50.7g N/A
Sugar 0.18g N/A
Manganese 0.481mg 0.476mg 0%
Vitamin B6 0.034mg 0.03mg 0%
Tryptophan 0.105mg 0.088mg 0%
Threonine 0.257mg 0.194mg 0%
Isoleucine 0.349mg 0.246mg 0%
Leucine 0.634mg 0.49mg 0%
Lysine 0.219mg 0.158mg 0%
Methionine 0.16mg 0.126mg 0%
Phenylalanine 0.446mg 0.359mg 0%
Valine 0.394mg 0.286mg 0%
Histidine 0.195mg 0.159mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pita
Pita
3
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 g
Filo
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 +28.2%
Contains more OtherOther +11.8%
Contains more FatsFats +400%
~equal in Carbs ~52.6g
~equal in Water ~32.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pita
Pita
1
21% 13% 66%
Saturated fat: Sat. Fat 0.166 g
Monounsaturated fat: Mono. Fat 0.105 g
Polyunsaturated fat: Poly. Fat 0.535 g
Filo
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 -88.7%
Contains more Mono. FatMonounsaturated fat +2899%
Contains more Poly. FatPolyunsaturated fat +72.5%

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. Pita - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172816/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.