Puff pastry vs. Filo — In-Depth Nutrition Comparison

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How are puff pastry and filo different?

Puff pastry is higher in fats and vitamin K; however, filo is richer in vitamin B1, folate, iron, vitamin B2, and vitamin B5.
Daily need coverage for fats for puff pastry is 50% higher.
Puff pastry contains 7 times more vitamin K than filo. While puff pastry contains 16.3µg of vitamin K, filo contains only 2.5µg.
Filo has less saturated fat.
Filo has a lower glycemic index (38) than puff pastry (56).

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Puff pastry

Filo

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Puff pastry

Filo

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%

~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			DV% diff.
Polyunsaturated fat	22.228g	0.923g	142%
Fats	38.5g	6g	50%
Vitamin B1	0.323mg	0.541mg	18%
Saturated fat	5.502g	1.47g	18%
Monounsaturated fat	8.828g	3.149g	14%
Calories	558kcal	299kcal	13%
Vitamin K	16.3µg	2.5µg	12%
Sodium	253mg	483mg	10%
Iron	2.6mg	3.21mg	8%
Folate	55µg	88µg	8%
Vitamin B2	0.258mg	0.341mg	6%
Vitamin B5	0mg	0.302mg	6%
Vitamin E	0.55mg	0.08mg	3%
Carbs	45.7g	52.6g	2%
Fiber	1.5g	1.9g	2%
Copper	0.115mg	0.101mg	2%
Phosphorus	60mg	75mg	2%
Selenium	24.5µg	23.3µg	2%
Vitamin B3	3.8mg	4.073mg	2%
Protein	7.4g	7.1g	1%
Manganese	0.495mg	0.476mg	1%
Vitamin B6	0.019mg	0.03mg	1%
Protein per 100 calories	1.3g	2.4g	N/A
Calories per 10 g protein	754kcal	421kcal	N/A
Weight per 100 calories	18g	33g	N/A
Unsaturated / Saturated Fat ratio	5.6	2.8	N/A
Net carbs	44.2g	50.7g	N/A
Magnesium	16mg	15mg	0%
Calcium	10mg	11mg	0%
Potassium	62mg	74mg	0%
Sugar	0.75g	0.18g	N/A
Zinc	0.54mg	0.49mg	0%
Choline	6.2mg	6.9mg	0%
Tryptophan	0.086mg	0.088mg	0%
Threonine	0.198mg	0.194mg	0%
Isoleucine	0.275mg	0.246mg	0%
Leucine	0.514mg	0.49mg	0%
Lysine	0.144mg	0.158mg	0%
Methionine	0.131mg	0.126mg	0%
Phenylalanine	0.367mg	0.359mg	0%
Valine	0.312mg	0.286mg	0%
Histidine	0.158mg	0.159mg	0%