Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Puff pastry vs. Filo — In-Depth Nutrition Comparison

Compare

How are Puff pastry and Filo different?

  • Puff pastry is higher in Vitamin K, Monounsaturated Fat, and Polyunsaturated fat, however, Filo is richer in Vitamin B1, Folate, Iron, Vitamin B2, and Vitamin B5.
  • Daily need coverage for Saturated Fat from Puff pastry is 20% higher.
  • Puff pastry contains 24 times more Polyunsaturated fat than Filo. While Puff pastry contains 22.228g of Polyunsaturated fat, Filo contains only 0.923g.
  • Filo has less Saturated Fat.

Puff pastry, frozen, ready-to-bake, baked and Phyllo dough are the varieties used in this article.

Infographic

Puff pastry 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 11% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
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 CopperCopper +13.9%
Contains less SodiumSodium -47.6%
Contains more PotassiumPotassium +19.4%
Contains more IronIron +23.5%
Contains more PhosphorusPhosphorus +25%
~equal in Magnesium ~15mg
~equal in Calcium ~11mg
~equal in Zinc ~0.49mg
~equal in Manganese ~0.476mg
~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.
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% 0.06% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Filo
6
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +587.5%
Contains more Vitamin KVitamin K +552%
Contains more Vitamin B1Vitamin B1 +67.5%
Contains more Vitamin B2Vitamin B2 +32.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +57.9%
Contains more FolateFolate +60%
Contains more CholineCholine +11.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~4.073mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Filo
3
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 FatsFats +541.7%
Contains more CarbsCarbs +15.1%
Contains more WaterWater +340.5%
Contains more OtherOther +70%
~equal in Protein ~7.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 24% 61%
Saturated Fat: Sat. Fat 5.502 g
Monounsaturated Fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 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 +180.3%
Contains more Poly. FatPolyunsaturated fat +2308.2%
Contains less Sat. FatSaturated Fat -73.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Puff pastry Filo Opinion
Calories 558kcal 299kcal Puff pastry
Protein 7.4g 7.1g Puff pastry
Fats 38.5g 6g Puff pastry
Net carbs 44.2g 50.7g Filo
Carbs 45.7g 52.6g Filo
Magnesium 16mg 15mg Puff pastry
Calcium 10mg 11mg Filo
Potassium 62mg 74mg Filo
Iron 2.6mg 3.21mg Filo
Sugar 0.75g 0.18g Filo
Fiber 1.5g 1.9g Filo
Copper 0.115mg 0.101mg Puff pastry
Zinc 0.54mg 0.49mg Puff pastry
Phosphorus 60mg 75mg Filo
Sodium 253mg 483mg Puff pastry
Vitamin A 1IU 0IU Puff pastry
Vitamin E 0.55mg 0.08mg Puff pastry
Manganese 0.495mg 0.476mg Puff pastry
Selenium 24.5µg 23.3µg Puff pastry
Vitamin B1 0.323mg 0.541mg Filo
Vitamin B2 0.258mg 0.341mg Filo
Vitamin B3 3.8mg 4.073mg Filo
Vitamin B5 0mg 0.302mg Filo
Vitamin B6 0.019mg 0.03mg Filo
Vitamin K 16.3µg 2.5µg Puff pastry
Folate 55µg 88µg Filo
Choline 6.2mg 6.9mg Filo
Saturated Fat 5.502g 1.47g Filo
Monounsaturated Fat 8.828g 3.149g Puff pastry
Polyunsaturated fat 22.228g 0.923g Puff pastry
Tryptophan 0.086mg 0.088mg Filo
Threonine 0.198mg 0.194mg Puff pastry
Isoleucine 0.275mg 0.246mg Puff pastry
Leucine 0.514mg 0.49mg Puff pastry
Lysine 0.144mg 0.158mg Filo
Methionine 0.131mg 0.126mg Puff pastry
Phenylalanine 0.367mg 0.359mg Puff pastry
Valine 0.312mg 0.286mg Puff pastry
Histidine 0.158mg 0.159mg Filo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Puff pastry Filo
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
24%
Puff pastry
30%
Filo
Minerals Daily Need Coverage Score
43%
Puff pastry
47%
Filo

Comparison summary

Which food contains less Sodium?
Puff pastry
Puff pastry contains less Sodium (difference - 230mg)
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 0.57g)
Which food is lower in Saturated Fat?
Filo
Filo is lower in Saturated Fat (difference - 4.032g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 18)
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 ($)
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.

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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.