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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.

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
7
:
3
Filo
Contains more Calcium +681.8%
Contains more Magnesium +73.3%
Contains more Phosphorus +29.3%
Contains more Potassium +62.2%
Contains more Zinc +71.4%
Contains more Copper +66.3%
Contains more Iron +129.3%
Equal in Sodium - 483
Equal in Manganese - 0.476
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 53% 19% 42% 11% 70% 23% 56% 63% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Contains more Calcium +681.8%
Contains more Magnesium +73.3%
Contains more Phosphorus +29.3%
Contains more Potassium +62.2%
Contains more Zinc +71.4%
Contains more Copper +66.3%
Contains more Iron +129.3%
Equal in Sodium - 483
Equal in Manganese - 0.476

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
2
:
7
Filo
Contains more Vitamin B5 +31.5%
Contains more Vitamin B6 +13.3%
Contains more Vitamin B1 +102.6%
Contains more Vitamin B2 +251.5%
Contains more Vitamin B3 +90.1%
Contains more Folate +266.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 67% 23% 41% 24% 8% 18% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 136% 79% 77% 19% 7% 66% 0% 7%
Contains more Vitamin B5 +31.5%
Contains more Vitamin B6 +13.3%
Contains more Vitamin B1 +102.6%
Contains more Vitamin B2 +251.5%
Contains more Vitamin B3 +90.1%
Contains more Folate +266.7%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pita
1
:
2
Filo
Contains less Saturated Fat -88.7%
Contains more Monounsaturated Fat +2899%
Contains more Polyunsaturated fat +72.5%
21% 13% 66%
Saturated Fat: 0.166 g
Monounsaturated Fat: 0.105 g
Polyunsaturated fat: 0.535 g
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Contains less Saturated Fat -88.7%
Contains more Monounsaturated Fat +2899%
Contains more Polyunsaturated fat +72.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pita Filo Opinion
Net carbs 53.5g 50.7g Pita
Protein 9.1g 7.1g Pita
Fats 1.2g 6g Filo
Carbs 55.7g 52.6g Pita
Calories 275kcal 299kcal Filo
Sugar 0.18g Pita
Fiber 2.2g 1.9g Pita
Calcium 86mg 11mg Pita
Iron 1.4mg 3.21mg Filo
Magnesium 26mg 15mg Pita
Phosphorus 97mg 75mg Pita
Potassium 120mg 74mg Pita
Sodium 536mg 483mg Filo
Zinc 0.84mg 0.49mg Pita
Copper 0.168mg 0.101mg Pita
Manganese 0.481mg 0.476mg Pita
Selenium 23.3µg Filo
Vitamin E 0.08mg Filo
Vitamin B1 0.267mg 0.541mg Filo
Vitamin B2 0.097mg 0.341mg Filo
Vitamin B3 2.142mg 4.073mg Filo
Vitamin B5 0.397mg 0.302mg Pita
Vitamin B6 0.034mg 0.03mg Pita
Folate 24µg 88µg Filo
Vitamin K 2.5µg Filo
Tryptophan 0.105mg 0.088mg Pita
Threonine 0.257mg 0.194mg Pita
Isoleucine 0.349mg 0.246mg Pita
Leucine 0.634mg 0.49mg Pita
Lysine 0.219mg 0.158mg Pita
Methionine 0.16mg 0.126mg Pita
Phenylalanine 0.446mg 0.359mg Pita
Valine 0.394mg 0.286mg Pita
Histidine 0.195mg 0.159mg Pita
Saturated Fat 0.166g 1.47g Pita
Monounsaturated Fat 0.105g 3.149g Filo
Polyunsaturated fat 0.535g 0.923g Filo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pita Filo
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
15%
Pita
32%
Filo
Minerals Daily Need Coverage Score
36%
Pita
47%
Filo

Comparison summary

Which food is lower in Sugar?
Pita
Pita is lower in Sugar (difference - 0.18g)
Which food is lower in Saturated Fat?
Pita
Pita is lower in Saturated Fat (difference - 1.304g)
Which food is richer in minerals?
Pita
Pita is relatively richer in minerals
Which food contains less Sodium?
Filo
Filo contains less Sodium (difference - 53mg)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 30)
Which food is richer in vitamins?
Filo
Filo is relatively richer in vitamins
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 ($)

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.