Pumpkin vs. Filo — In-Depth Nutrition Comparison
Compare
Significant differences between pumpkin and filo
- Pumpkin has more vitamin A and vitamin C; however, filo is richer in selenium, vitamin B1, iron, vitamin B3, folate, vitamin B2, and manganese.
- Pumpkin covers your daily vitamin A needs 170% more than filo.
- Pumpkin contains less sodium.
- Pumpkin has a higher glycemic index. The glycemic index of pumpkin is 52, while the glycemic index of filo is 38.
Specific food types used in this comparison are Pumpkin, raw and Phyllo dough.
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.
| Contains more CalciumCalcium | +90.9% |
| Contains more PotassiumPotassium | +359.5% |
| Contains more CopperCopper | +25.7% |
| Contains less SodiumSodium | -99.8% |
| Contains more MagnesiumMagnesium | +25% |
| Contains more IronIron | +301.3% |
| Contains more ZincZinc | +53.1% |
| Contains more PhosphorusPhosphorus | +70.5% |
| Contains more ManganeseManganese | +280.8% |
| Contains more SeleniumSelenium | +7666.7% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1225% |
| Contains more Vitamin B6Vitamin B6 | +103.3% |
| Contains more CholineCholine | +18.8% |
| Contains more Vitamin B1Vitamin B1 | +982% |
| Contains more Vitamin B2Vitamin B2 | +210% |
| Contains more Vitamin B3Vitamin B3 | +578.8% |
| Contains more Vitamin KVitamin K | +127.3% |
| Contains more FolateFolate | +450% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 426µg | 0µg | 47% |
| Selenium | 0.3µg | 23.3µg | 42% |
| Vitamin B1 | 0.05mg | 0.541mg | 41% |
| Iron | 0.8mg | 3.21mg | 30% |
| Vitamin B3 | 0.6mg | 4.073mg | 22% |
| Sodium | 1mg | 483mg | 21% |
| Folate | 16µg | 88µg | 18% |
| Vitamin B2 | 0.11mg | 0.341mg | 18% |
| Carbs | 6.5g | 52.6g | 15% |
| Manganese | 0.125mg | 0.476mg | 15% |
| Calories | 26kcal | 299kcal | 14% |
| Protein | 1g | 7.1g | 12% |
| Vitamin C | 9mg | 0mg | 10% |
| Fats | 0.1g | 6g | 9% |
| Potassium | 340mg | 74mg | 8% |
| Monounsaturated fat | 0.013g | 3.149g | 8% |
| Vitamin E | 1.06mg | 0.08mg | 7% |
| Fiber | 0.5g | 1.9g | 6% |
| Polyunsaturated fat | 0.005g | 0.923g | 6% |
| Saturated fat | 0.052g | 1.47g | 6% |
| Phosphorus | 44mg | 75mg | 4% |
| Copper | 0.127mg | 0.101mg | 3% |
| Vitamin B6 | 0.061mg | 0.03mg | 2% |
| Zinc | 0.32mg | 0.49mg | 2% |
| Vitamin K | 1.1µg | 2.5µg | 1% |
| Magnesium | 12mg | 15mg | 1% |
| Calcium | 21mg | 11mg | 1% |
| Net carbs | 6g | 50.7g | N/A |
| Sugar | 2.76g | 0.18g | N/A |
| Vitamin B5 | 0.298mg | 0.302mg | 0% |
| Choline | 8.2mg | 6.9mg | 0% |
| Tryptophan | 0.012mg | 0.088mg | 0% |
| Threonine | 0.029mg | 0.194mg | 0% |
| Isoleucine | 0.031mg | 0.246mg | 0% |
| Leucine | 0.046mg | 0.49mg | 0% |
| Lysine | 0.054mg | 0.158mg | 0% |
| Methionine | 0.011mg | 0.126mg | 0% |
| Phenylalanine | 0.032mg | 0.359mg | 0% |
| Valine | 0.035mg | 0.286mg | 0% |
| Histidine | 0.016mg | 0.159mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +181% |
| Contains more ProteinProtein | +610% |
| Contains more FatsFats | +5900% |
| Contains more CarbsCarbs | +709.2% |
| Contains more OtherOther | +112.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -96.5% |
| Contains more Mono. FatMonounsaturated fat | +24123.1% |
| Contains more Poly. FatPolyunsaturated fat | +18360% |