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  6. Pastry vs. Filo

Pastry vs. Filo — In-Depth Nutrition Comparison

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A recap on the differences between pastry and filo

  • Pastry is higher in vitamin K, polyunsaturated fat, and monounsaturated fat, yet filo is higher in vitamin B1, iron, and vitamin B5.
  • Pastry covers your daily saturated fat needs 41% more than filo.
  • Pastry contains 7 times more monounsaturated fat than filo. While pastry contains 21.597g of monounsaturated fat, filo contains only 3.149g.
  • The amount of saturated fat in filo is lower.
  • The glycemic index of filo is lower.

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

Infographic

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.
Pastry
Pastry
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.4% 96% 38% 14% 26% 32% 64% 132%
Filo
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 +12.9%
Contains less SodiumSodium -48.4%
Contains more PotassiumPotassium +21.3%
Contains more IronIron +25.4%
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.
Pastry
Pastry
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 11% 100% 65% 78% 0% 4.8% 0% 40% 59%
Filo
Filo
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.6% 135% 79% 76% 18% 6.9% 0% 6.3% 66%
Contains more Vitamin EVitamin E +575%
Contains more Vitamin KVitamin K +544%
Contains more Vitamin B1Vitamin B1 +35.9%
Contains more Vitamin B2Vitamin B2 +20.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +42.9%
Contains more FolateFolate +12.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B3 ~4.073mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pastry Filo DV% diff.
Fats 38.1g 6g 49%
Monounsaturated fat 21.597g 3.149g 46%
Saturated fat 9.643g 1.47g 37%
Polyunsaturated fat 4.894g 0.923g 26%
Calories 551kcal 299kcal 13%
Vitamin B1 0.398mg 0.541mg 12%
Vitamin K 16.1µg 2.5µg 11%
Sodium 249mg 483mg 10%
Iron 2.56mg 3.21mg 8%
Vitamin B5 0mg 0.302mg 6%
Vitamin B2 0.283mg 0.341mg 4%
Carbs 45.1g 52.6g 3%
Vitamin E 0.54mg 0.08mg 3%
Folate 78µg 88µg 3%
Fiber 1.5g 1.9g 2%
Phosphorus 60mg 75mg 2%
Selenium 24.2µg 23.3µg 2%
Copper 0.114mg 0.101mg 1%
Manganese 0.488mg 0.476mg 1%
Vitamin B3 4.168mg 4.073mg 1%
Vitamin B6 0.021mg 0.03mg 1%
Protein 7.3g 7.1g 0%
Protein per 100 calories 1.3g 2.4g N/A
Calories per 10 g protein 755kcal 421kcal N/A
Weight per 100 calories 18g 33g N/A
Unsaturated / Saturated Fat ratio 2.7 2.8 N/A
Net carbs 43.6g 50.7g N/A
Magnesium 16mg 15mg 0%
Calcium 10mg 11mg 0%
Potassium 61mg 74mg 0%
Sugar 0.74g 0.18g N/A
Zinc 0.53mg 0.49mg 0%
Choline 6.4mg 6.9mg 0%
Tryptophan 0.085mg 0.088mg 0%
Threonine 0.196mg 0.194mg 0%
Isoleucine 0.272mg 0.246mg 0%
Leucine 0.508mg 0.49mg 0%
Lysine 0.142mg 0.158mg 0%
Methionine 0.129mg 0.126mg 0%
Phenylalanine 0.362mg 0.359mg 0%
Valine 0.308mg 0.286mg 0%
Histidine 0.156mg 0.159mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pastry
Pastry
2
7% 38% 45% 9%
Protein: 7.3 g
Fats: 38.1 g
Carbs: 45.1 g
Water: 8.5 g
Other: 1 g
Filo
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 +535%
Contains more CarbsCarbs +16.6%
Contains more WaterWater +283.5%
Contains more OtherOther +70%
~equal in Protein ~7.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pastry
Pastry
2
27% 60% 14%
Saturated fat: Sat. Fat 9.643 g
Monounsaturated fat: Mono. Fat 21.597 g
Polyunsaturated fat: Poly. Fat 4.894 g
Filo
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 +585.8%
Contains more Poly. FatPolyunsaturated fat +430.2%
Contains less Sat. FatSaturated fat -84.8%

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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. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/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.