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  6. Filo vs. Wafer

Filo vs. Wafer — In-Depth Nutrition Comparison

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A recap on differences between Filo and Wafer

  • Filo is higher in Selenium, Vitamin B1, Folate, and Vitamin B3, yet Wafer is higher in Copper, Iron, Manganese, Magnesium, and Phosphorus.
  • Wafer covers your daily Copper needs 40% more than Filo.
  • Filo contains 4 times more Selenium than Wafer. While Filo contains 23.3µg of Selenium, Wafer contains only 5.7µg.
  • The amount of Saturated Fat in Filo is lower.

Food varieties used in this article are Phyllo dough and Cookies, chocolate wafers.

Infographic

Filo vs Wafer 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
Wafer
Wafer
Contains less Sodium -16.7%
Contains more Selenium +308.8%
Contains more Calcium +181.8%
Contains more Iron +24.9%
Contains more Magnesium +253.3%
Contains more Phosphorus +76%
Contains more Potassium +183.8%
Contains more Zinc +122.4%
Contains more Copper +358.4%
Contains more Manganese +46.2%
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Contains less Sodium -16.7%
Contains more Selenium +308.8%
Contains more Calcium +181.8%
Contains more Iron +24.9%
Contains more Magnesium +253.3%
Contains more Phosphorus +76%
Contains more Potassium +183.8%
Contains more Zinc +122.4%
Contains more Copper +358.4%
Contains more Manganese +46.2%

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
5
:
5
Wafer
Wafer
Contains more Vitamin B1 +166.5%
Contains more Vitamin B2 +28.2%
Contains more Vitamin B3 +42.5%
Contains more Folate +87.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +800%
Contains more Vitamin B5 +26.2%
Contains more Vitamin B6 +70%
Contains more Vitamin B12 +∞%
Equal in Vitamin K - 2.4
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%
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Contains more Vitamin B1 +166.5%
Contains more Vitamin B2 +28.2%
Contains more Vitamin B3 +42.5%
Contains more Folate +87.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +800%
Contains more Vitamin B5 +26.2%
Contains more Vitamin B6 +70%
Contains more Vitamin B12 +∞%
Equal in Vitamin K - 2.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
Filo
2
:
3
Wafer
Wafer
Contains more Water +624.4%
Contains more Fats +136.7%
Contains more Carbs +38.2%
Contains more Other +17.6%
Equal in Protein - 6.6
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
Wafer
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more Water +624.4%
Contains more Fats +136.7%
Contains more Carbs +38.2%
Contains more Other +17.6%
Equal in Protein - 6.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
Filo
1
:
2
Wafer
Wafer
Contains less Saturated Fat -65.3%
Contains more Monounsaturated Fat +54.5%
Contains more Polyunsaturated fat +349.9%
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Contains less Saturated Fat -65.3%
Contains more Monounsaturated Fat +54.5%
Contains more Polyunsaturated fat +349.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Filo Wafer Opinion
Net carbs 50.7g 69.3g Wafer
Protein 7.1g 6.6g Filo
Fats 6g 14.2g Wafer
Carbs 52.6g 72.7g Wafer
Calories 299kcal 433kcal Wafer
Sugar 0.18g 37.43g Filo
Fiber 1.9g 3.4g Wafer
Calcium 11mg 31mg Wafer
Iron 3.21mg 4.01mg Wafer
Magnesium 15mg 53mg Wafer
Phosphorus 75mg 132mg Wafer
Potassium 74mg 210mg Wafer
Sodium 483mg 580mg Filo
Zinc 0.49mg 1.09mg Wafer
Copper 0.101mg 0.463mg Wafer
Manganese 0.476mg 0.696mg Wafer
Selenium 23.3µg 5.7µg Filo
Vitamin A 0IU 10IU Wafer
Vitamin A RAE 0µg 3µg Wafer
Vitamin E 0.08mg 0.72mg Wafer
Vitamin B1 0.541mg 0.203mg Filo
Vitamin B2 0.341mg 0.266mg Filo
Vitamin B3 4.073mg 2.858mg Filo
Vitamin B5 0.302mg 0.381mg Wafer
Vitamin B6 0.03mg 0.051mg Wafer
Folate 88µg 47µg Filo
Vitamin B12 0µg 0.09µg Wafer
Vitamin K 2.5µg 2.4µg Filo
Tryptophan 0.088mg 0.096mg Wafer
Threonine 0.194mg 0.22mg Wafer
Isoleucine 0.246mg 0.261mg Wafer
Leucine 0.49mg 0.447mg Filo
Lysine 0.158mg 0.281mg Wafer
Methionine 0.126mg 0.105mg Filo
Phenylalanine 0.359mg 0.308mg Filo
Valine 0.286mg 0.323mg Wafer
Histidine 0.159mg 0.128mg Filo
Cholesterol 0mg 2mg Filo
Saturated Fat 1.47g 4.241g Filo
Omega-3 - DHA 0g 0.002g Wafer
Omega-3 - EPA 0g 0.003g Wafer
Monounsaturated Fat 3.149g 4.865g Wafer
Polyunsaturated fat 0.923g 4.153g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Wafer
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
22%
Wafer
Minerals Daily Need Coverage Score
47%
Filo
65%
Wafer

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 37.25g)
Which food contains less Sodium?
Filo
Filo contains less Sodium (difference - 97mg)
Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Filo
Filo is lower in Saturated Fat (difference - 2.771g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 23)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.