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Tart vs. Filo — In-Depth Nutrition Comparison

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What are the differences between tart and filo?

  • Tart is higher in vitamin B6, vitamin A, vitamin B2, and magnesium; however, filo is richer in vitamin B1 and selenium.
  • Tart's daily need coverage for vitamin B6 is 27% more.
  • Filo has less sugar.

We used Breakfast tart, low fat and Phyllo dough types in this article.

Infographic

Tart vs Filo infographic
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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.
Tart
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 13% 5.8% 128% 24% 7.6% 40% 47% 0% 70%
Filo
5
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 +193.3%
Contains more CalciumCalcium +300%
Contains more PhosphorusPhosphorus +24%
Contains less SodiumSodium -25.3%
Contains more PotassiumPotassium +12.1%
Contains more CopperCopper +38.4%
Contains more ZincZinc +75%
Contains more SeleniumSelenium +80.6%
~equal in Iron ~3.21mg

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.
Tart
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 13% 95% 11% 0% 71% 127% 71% 0% 88% 0% 1% 75% 4.6%
Filo
3
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +562.5%
Contains more Vitamin B2Vitamin B2 +61%
Contains more Vitamin B6Vitamin B6 +1166.7%
Contains more FolateFolate +13.6%
Contains more CholineCholine +21.7%
Contains more Vitamin B1Vitamin B1 +89.8%
Contains more Vitamin KVitamin K +525%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~4.073mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tart Filo DV% diff.
Vitamin A 285µg 0µg 32%
Vitamin B6 0.38mg 0.03mg 27%
Vitamin B1 0.285mg 0.541mg 21%
Manganese 0.476mg 21%
Selenium 12.9µg 23.3µg 19%
Vitamin B2 0.549mg 0.341mg 16%
Carbs 76.8g 52.6g 8%
Magnesium 44mg 15mg 7%
Vitamin B5 0.302mg 6%
Protein 3.99g 7.1g 6%
Sodium 361mg 483mg 5%
Calories 372kcal 299kcal 4%
Vitamin C 3.8mg 0mg 4%
Copper 0.073mg 0.101mg 3%
Iron 3.42mg 3.21mg 3%
Calcium 44mg 11mg 3%
Folate 100µg 88µg 3%
Phosphorus 93mg 75mg 3%
Vitamin E 0.53mg 0.08mg 3%
Fiber 1.5g 1.9g 2%
Vitamin B3 3.8mg 4.073mg 2%
Vitamin K 0.4µg 2.5µg 2%
Zinc 0.28mg 0.49mg 2%
Fats 5.99g 6g 0%
Net carbs 75.3g 50.7g N/A
Potassium 66mg 74mg 0%
Sugar 4.87g 0.18g N/A
Saturated fat 1.393g 1.47g 0%
Choline 8.4mg 6.9mg 0%
Monounsaturated fat 3.338g 3.149g 0%
Polyunsaturated fat 0.878g 0.923g 0%
Tryptophan 0.088mg 0%
Threonine 0.194mg 0%
Isoleucine 0.246mg 0%
Leucine 0.49mg 0%
Lysine 0.158mg 0%
Methionine 0.126mg 0%
Phenylalanine 0.359mg 0%
Valine 0.286mg 0%
Histidine 0.159mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tart
1
4% 6% 77% 12%
Protein: 3.99 g
Fats: 5.99 g
Carbs: 76.8 g
Water: 12.04 g
Other: 1.18 g
Filo
4
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 CarbsCarbs +46%
Contains more ProteinProtein +77.9%
Contains more WaterWater +170.8%
Contains more OtherOther +44.1%
~equal in Fats ~6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tart
2
25% 60% 16%
Saturated fat: Sat. Fat 1.393 g
Monounsaturated fat: Mono. Fat 3.338 g
Polyunsaturated fat: Poly. Fat 0.878 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
~equal in Saturated fat ~1.47g
~equal in Monounsaturated fat ~3.149g
~equal in Polyunsaturated fat ~0.923g

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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. Tart - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175069/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.