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  6. Filo vs. Cheese crackers

Filo vs. Cheese crackers — In-Depth Nutrition Comparison

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Important differences between Filo and Cheese crackers

  • Filo has more Selenium, however, Cheese crackers has more Iron, Phosphorus, Folate, Vitamin B12, Vitamin E , Vitamin B3, and Calcium.
  • Cheese crackers' daily need coverage for Sodium is 21% more.
  • Filo has 2 times more Selenium than Cheese crackers. Filo has 23.3µg of Selenium, while Cheese crackers have 13.5µg.
  • Filo is lower in Sodium.

The food varieties used in the comparison are Phyllo dough and Crackers, cheese, regular.

Infographic

Filo vs Cheese crackers 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.
Filo
Filo
2
:
8
Cheese crackers
Cheese crackers
Contains less Sodium -50.4%
Contains more Selenium +72.6%
Contains more Calcium +1136.4%
Contains more Iron +52%
Contains more Magnesium +66.7%
Contains more Phosphorus +166.7%
Contains more Potassium +110.8%
Contains more Zinc +142.9%
Contains more Copper +23.8%
Contains more Manganese +18.1%
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Cheese crackers
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 183% 18% 86% 14% 127% 33% 42% 74% 74%
Contains less Sodium -50.4%
Contains more Selenium +72.6%
Contains more Calcium +1136.4%
Contains more Iron +52%
Contains more Magnesium +66.7%
Contains more Phosphorus +166.7%
Contains more Potassium +110.8%
Contains more Zinc +142.9%
Contains more Copper +23.8%
Contains more Manganese +18.1%

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.
Filo
Filo
1
:
9
Cheese crackers
Cheese crackers
Contains more Vitamin A +∞%
Contains more Vitamin E +2637.5%
Contains more Vitamin B3 +50.1%
Contains more Vitamin B5 +56.3%
Contains more Vitamin B6 +466.7%
Contains more Folate +72.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +276%
Equal in Vitamin B1 - 0.562
Equal in Vitamin B2 - 0.338
Filo
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 136% 79% 77% 19% 7% 66% 0% 7%
Cheese crackers
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 44% 0% 0% 141% 78% 115% 29% 40% 114% 43% 24%
Contains more Vitamin A +∞%
Contains more Vitamin E +2637.5%
Contains more Vitamin B3 +50.1%
Contains more Vitamin B5 +56.3%
Contains more Vitamin B6 +466.7%
Contains more Folate +72.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +276%
Equal in Vitamin B1 - 0.562
Equal in Vitamin B2 - 0.338

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
Filo
1
:
4
Cheese crackers
Cheese crackers
Contains more Water +818.3%
Contains more Protein +53.9%
Contains more Fats +279%
Contains more Carbs +13%
Contains more Other +97.6%
Filo
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Cheese crackers
11% 23% 59% 4% 3%
Protein: 10.93 g
Fats: 22.74 g
Carbs: 59.42 g
Water: 3.55 g
Other: 3.36 g
Contains more Water +818.3%
Contains more Protein +53.9%
Contains more Fats +279%
Contains more Carbs +13%
Contains more Other +97.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
Filo
1
:
2
Cheese crackers
Cheese crackers
Contains less Saturated Fat -72.2%
Contains more Monounsaturated Fat +82.4%
Contains more Polyunsaturated fat +993.2%
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Cheese crackers
25% 27% 48%
Saturated Fat: 5.288 g
Monounsaturated Fat: 5.744 g
Polyunsaturated fat: 10.09 g
Contains less Saturated Fat -72.2%
Contains more Monounsaturated Fat +82.4%
Contains more Polyunsaturated fat +993.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Filo Cheese crackers Opinion
Net carbs 50.7g 57.12g Cheese crackers
Protein 7.1g 10.93g Cheese crackers
Fats 6g 22.74g Cheese crackers
Carbs 52.6g 59.42g Cheese crackers
Calories 299kcal 489kcal Cheese crackers
Starch 52.56g Cheese crackers
Fructose 0.37g Cheese crackers
Sugar 0.18g 4.53g Filo
Fiber 1.9g 2.3g Cheese crackers
Calcium 11mg 136mg Cheese crackers
Iron 3.21mg 4.88mg Cheese crackers
Magnesium 15mg 25mg Cheese crackers
Phosphorus 75mg 200mg Cheese crackers
Potassium 74mg 156mg Cheese crackers
Sodium 483mg 973mg Filo
Zinc 0.49mg 1.19mg Cheese crackers
Copper 0.101mg 0.125mg Cheese crackers
Manganese 0.476mg 0.562mg Cheese crackers
Selenium 23.3µg 13.5µg Filo
Vitamin A 0IU 156IU Cheese crackers
Vitamin A RAE 0µg 17µg Cheese crackers
Vitamin E 0.08mg 2.19mg Cheese crackers
Vitamin D 0IU 1IU Cheese crackers
Vitamin B1 0.541mg 0.562mg Cheese crackers
Vitamin B2 0.341mg 0.338mg Filo
Vitamin B3 4.073mg 6.113mg Cheese crackers
Vitamin B5 0.302mg 0.472mg Cheese crackers
Vitamin B6 0.03mg 0.17mg Cheese crackers
Folate 88µg 152µg Cheese crackers
Vitamin B12 0µg 0.34µg Cheese crackers
Vitamin K 2.5µg 9.4µg Cheese crackers
Tryptophan 0.088mg 0.129mg Cheese crackers
Threonine 0.194mg 0.295mg Cheese crackers
Isoleucine 0.246mg 0.424mg Cheese crackers
Leucine 0.49mg 0.744mg Cheese crackers
Lysine 0.158mg 0.418mg Cheese crackers
Methionine 0.126mg 0.194mg Cheese crackers
Phenylalanine 0.359mg 0.49mg Cheese crackers
Valine 0.286mg 0.478mg Cheese crackers
Histidine 0.159mg 0.245mg Cheese crackers
Cholesterol 0mg 3mg Filo
Trans Fat 0.542g Filo
Saturated Fat 1.47g 5.288g Filo
Omega-3 - EPA 0g 0.001g Cheese crackers
Omega-3 - DPA 0g 0.001g Cheese crackers
Monounsaturated Fat 3.149g 5.744g Cheese crackers
Polyunsaturated fat 0.923g 10.09g Cheese crackers
Omega-6 - Eicosadienoic acid 0.007g Cheese crackers
Omega-6 - Linoleic acid 9.25g Cheese crackers
Omega-3 - ALA 0.715g Cheese crackers
Omega-6 - Dihomo-gamma-linoleic acid 0.001g Cheese crackers

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Cheese crackers
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
32%
Filo
53%
Cheese crackers
Minerals Daily Need Coverage Score
47%
Filo
69%
Cheese crackers

Comparison summary

Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 4.35g)
Which food contains less Sodium?
Filo
Filo contains less Sodium (difference - 490mg)
Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 3mg)
Which food is lower in Saturated Fat?
Filo
Filo is lower in Saturated Fat (difference - 3.818g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Cheese crackers
Cheese crackers is relatively richer in minerals
Which food is richer in vitamins?
Cheese crackers
Cheese crackers is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/nutrients
  2. Cheese crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174975/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.