Filo vs. Graham cracker — In-Depth Nutrition Comparison
Compare
Differences between Filo and Graham cracker
- Filo has more Selenium, and Vitamin B1, while Graham cracker has more Manganese, Phosphorus, Vitamin K, Vitamin B6, Vitamin E , Copper, Iron, and Calcium.
- Filo's daily need coverage for Selenium is 31% higher.
- Graham cracker contains 2 times less Vitamin B1 than Filo. Filo contains 0.541mg of Vitamin B1, while Graham cracker contains 0.265mg.
The food types used in this comparison are Phyllo dough and Cookies, graham crackers, plain or honey (includes cinnamon).
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.
Contains
more
Selenium
+269.8%
Contains
more
Calcium
+600%
Contains
more
Iron
+17.8%
Contains
more
Magnesium
+166.7%
Contains
more
Phosphorus
+146.7%
Contains
more
Potassium
+129.7%
Contains
more
Zinc
+95.9%
Contains
more
Copper
+68.3%
Contains
more
Manganese
+114.1%
Equal in Sodium - 459
Contains
more
Selenium
+269.8%
Contains
more
Calcium
+600%
Contains
more
Iron
+17.8%
Contains
more
Magnesium
+166.7%
Contains
more
Phosphorus
+146.7%
Contains
more
Potassium
+129.7%
Contains
more
Zinc
+95.9%
Contains
more
Copper
+68.3%
Contains
more
Manganese
+114.1%
Equal in Sodium - 459
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.
:
Contains
more
Vitamin B1
+104.2%
Contains
more
Vitamin A
+∞%
Contains
more
Vitamin E
+1787.5%
Contains
more
Vitamin B5
+39.1%
Contains
more
Vitamin B6
+420%
Contains
more
Vitamin K
+472%
Equal in Vitamin B2 - 0.317
Equal in Vitamin B3 - 4.439
Equal in Folate - 91
Contains
more
Vitamin B1
+104.2%
Contains
more
Vitamin A
+∞%
Contains
more
Vitamin E
+1787.5%
Contains
more
Vitamin B5
+39.1%
Contains
more
Vitamin B6
+420%
Contains
more
Vitamin K
+472%
Equal in Vitamin B2 - 0.317
Equal in Vitamin B3 - 4.439
Equal in Folate - 91
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Water
+861.7%
Contains
more
Fats
+76.7%
Contains
more
Carbs
+47.6%
Equal in Protein - 6.69
Equal in Other - 1.66
Protein:
7.1 g
Fats:
6 g
Carbs:
52.6 g
Water:
32.6 g
Other:
1.7 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Contains
more
Water
+861.7%
Contains
more
Fats
+76.7%
Contains
more
Carbs
+47.6%
Equal in Protein - 6.69
Equal in Other - 1.66
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
more
Monounsaturated Fat
+25.5%
Contains
more
Polyunsaturated fat
+483.7%
Saturated Fat:
1.47 g
Monounsaturated Fat:
3.149 g
Polyunsaturated fat:
0.923 g
Saturated Fat:
1.633 g
Monounsaturated Fat:
2.509 g
Polyunsaturated fat:
5.388 g
Contains
more
Monounsaturated Fat
+25.5%
Contains
more
Polyunsaturated fat
+483.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Rich in minerals |
|
||
| Lower in Sodium |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 50.7g | 74.26g |
|
| Protein | 7.1g | 6.69g |
|
| Fats | 6g | 10.6g |
|
| Carbs | 52.6g | 77.66g |
|
| Calories | 299kcal | 430kcal |
|
| Starch | 46.56g |
|
|
| Fructose | 0.99g |
|
|
| Sugar | 0.18g | 24.85g |
|
| Fiber | 1.9g | 3.4g |
|
| Calcium | 11mg | 77mg |
|
| Iron | 3.21mg | 3.78mg |
|
| Magnesium | 15mg | 40mg |
|
| Phosphorus | 75mg | 185mg |
|
| Potassium | 74mg | 170mg |
|
| Sodium | 483mg | 459mg |
|
| Zinc | 0.49mg | 0.96mg |
|
| Copper | 0.101mg | 0.17mg |
|
| Manganese | 0.476mg | 1.019mg |
|
| Selenium | 23.3µg | 6.3µg |
|
| Vitamin A | 0IU | 2IU |
|
| Vitamin E | 0.08mg | 1.51mg |
|
| Vitamin B1 | 0.541mg | 0.265mg |
|
| Vitamin B2 | 0.341mg | 0.317mg |
|
| Vitamin B3 | 4.073mg | 4.439mg |
|
| Vitamin B5 | 0.302mg | 0.42mg |
|
| Vitamin B6 | 0.03mg | 0.156mg |
|
| Folate | 88µg | 91µg |
|
| Vitamin K | 2.5µg | 14.3µg |
|
| Tryptophan | 0.088mg |
|
|
| Threonine | 0.194mg |
|
|
| Isoleucine | 0.246mg |
|
|
| Leucine | 0.49mg |
|
|
| Lysine | 0.158mg |
|
|
| Methionine | 0.126mg |
|
|
| Phenylalanine | 0.359mg |
|
|
| Valine | 0.286mg |
|
|
| Histidine | 0.159mg |
|
|
| Trans Fat | 0.055g |
|
|
| Saturated Fat | 1.47g | 1.633g |
|
| Monounsaturated Fat | 3.149g | 2.509g |
|
| Polyunsaturated fat | 0.923g | 5.388g |
|
| Omega-6 - Eicosadienoic acid | 0.004g |
|
|
| Omega-6 - Linoleic acid | 4.735g |
|
|
| Omega-6 - Gamma-linoleic acid | 0.024g |
|
|
| Omega-3 - ALA | 0.599g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
35%
Minerals Daily Need Coverage Score
47%
60%
Comparison summary
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food contains less Sodium?
Graham cracker contains less Sodium (difference - 24mg)
Which food is richer in vitamins?
Graham cracker is relatively richer in vitamins
Which food is lower in Sugar?
Filo is lower in Sugar (difference - 24.67g)
Which food is lower in Saturated Fat?
Filo is lower in Saturated Fat (difference - 0.163g)
Which food is lower in glycemic index?
Filo is lower in glycemic index (difference - 36)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)