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  6. Filo vs. Cracker

Filo vs. Cracker — In-Depth Nutrition Comparison

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What are the differences between Filo and Cracker?

  • Filo is higher in Selenium, and Vitamin B1, however, Cracker is richer in Vitamin K, Phosphorus, Vitamin E , Calcium, Iron, and Vitamin B2.
  • Cracker's daily need coverage for Vitamin K is 56% more.
  • Cracker contains 3 times less Selenium than Filo. Filo contains 23.3µg of Selenium, while Cracker contains 6.7µg.
  • Filo has less Sodium.

We used Phyllo dough and Crackers, standard snack-type, regular types in this article.

Infographic

Filo vs Cracker 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
:
7
Cracker
Cracker
Contains less Sodium -33.5%
Contains more Selenium +247.8%
Contains more Calcium +990.9%
Contains more Iron +25.5%
Contains more Magnesium +20%
Contains more Phosphorus +230.7%
Contains more Potassium +59.5%
Equal in Zinc - 0.49
Equal in Copper - 0.104
Equal in Manganese - 0.491
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 152% 13% 107% 11% 95% 14% 35% 65% 37%
Contains less Sodium -33.5%
Contains more Selenium +247.8%
Contains more Calcium +990.9%
Contains more Iron +25.5%
Contains more Magnesium +20%
Contains more Phosphorus +230.7%
Contains more Potassium +59.5%
Equal in Zinc - 0.49
Equal in Copper - 0.104
Equal in Manganese - 0.491

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
:
7
Cracker
Cracker
Contains more Vitamin B1 +30%
Contains more Vitamin E +3687.5%
Contains more Vitamin B2 +33.7%
Contains more Vitamin B5 +38.1%
Contains more Vitamin B6 +110%
Contains more Vitamin K +2672%
Equal in Vitamin B3 - 4.352
Equal in Folate - 92
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%
Cracker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 61% 0% 0% 105% 106% 82% 26% 15% 69% 0% 174%
Contains more Vitamin B1 +30%
Contains more Vitamin E +3687.5%
Contains more Vitamin B2 +33.7%
Contains more Vitamin B5 +38.1%
Contains more Vitamin B6 +110%
Contains more Vitamin K +2672%
Equal in Vitamin B3 - 4.352
Equal in Folate - 92

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
Filo
2
:
3
Cracker
Cracker
Contains more Water +938.2%
Contains more Fats +340.5%
Contains more Carbs +16.5%
Contains more Other +46.5%
Equal in Protein - 6.64
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
Cracker
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more Water +938.2%
Contains more Fats +340.5%
Contains more Carbs +16.5%
Contains more Other +46.5%
Equal in Protein - 6.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
Filo
1
:
2
Cracker
Cracker
Contains less Saturated Fat -73.6%
Contains more Monounsaturated Fat +108.1%
Contains more Polyunsaturated fat +1323.3%
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Cracker
22% 26% 52%
Saturated Fat: 5.562 g
Monounsaturated Fat: 6.553 g
Polyunsaturated fat: 13.137 g
Contains less Saturated Fat -73.6%
Contains more Monounsaturated Fat +108.1%
Contains more Polyunsaturated fat +1323.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Filo Cracker Opinion
Net carbs 50.7g 59g Cracker
Protein 7.1g 6.64g Filo
Fats 6g 26.43g Cracker
Carbs 52.6g 61.3g Cracker
Calories 299kcal 510kcal Cracker
Starch 49.69g Cracker
Fructose 0.29g Cracker
Sugar 0.18g 8.18g Filo
Fiber 1.9g 2.3g Cracker
Calcium 11mg 120mg Cracker
Iron 3.21mg 4.03mg Cracker
Magnesium 15mg 18mg Cracker
Phosphorus 75mg 248mg Cracker
Potassium 74mg 118mg Cracker
Sodium 483mg 726mg Filo
Zinc 0.49mg 0.49mg
Copper 0.101mg 0.104mg Cracker
Manganese 0.476mg 0.491mg Cracker
Selenium 23.3µg 6.7µg Filo
Vitamin E 0.08mg 3.03mg Cracker
Vitamin B1 0.541mg 0.416mg Filo
Vitamin B2 0.341mg 0.456mg Cracker
Vitamin B3 4.073mg 4.352mg Cracker
Vitamin B5 0.302mg 0.417mg Cracker
Vitamin B6 0.03mg 0.063mg Cracker
Folate 88µg 92µg Cracker
Vitamin K 2.5µg 69.3µg Cracker
Tryptophan 0.088mg 0.084mg Filo
Threonine 0.194mg 0.193mg Filo
Isoleucine 0.246mg 0.246mg
Leucine 0.49mg 0.471mg Filo
Lysine 0.158mg 0.103mg Filo
Methionine 0.126mg 0.112mg Filo
Phenylalanine 0.359mg 0.331mg Filo
Valine 0.286mg 0.294mg Cracker
Histidine 0.159mg 0.145mg Filo
Trans Fat 1.076g Filo
Saturated Fat 1.47g 5.562g Filo
Monounsaturated Fat 3.149g 6.553g Cracker
Polyunsaturated fat 0.923g 13.137g Cracker
Omega-6 - Eicosadienoic acid 0.009g Cracker
Omega-6 - Linoleic acid 11.48g Cracker
Omega-6 - Gamma-linoleic acid 0.062g Cracker
Omega-3 - ALA 1.485g Cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Cracker
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%
Cracker
Minerals Daily Need Coverage Score
47%
Filo
56%
Cracker

Comparison summary

Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 8g)
Which food contains less Sodium?
Filo
Filo contains less Sodium (difference - 243mg)
Which food is lower in Saturated Fat?
Filo
Filo is lower in Saturated Fat (difference - 4.092g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 25)
Which food is cheaper?
Filo
Filo is cheaper (difference - $2.4)
Which food is richer in minerals?
Cracker
Cracker is relatively richer in minerals
Which food is richer in vitamins?
Cracker
Cracker is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.