Graham cracker vs. Filo — In-Depth Nutrition Comparison
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Differences between Graham cracker and Filo
- Graham cracker has more Manganese, Phosphorus, Vitamin K, Vitamin B6, Vitamin E , Copper, Iron, and Calcium, while Filo has more Selenium, and Vitamin B1.
- Filo's daily need coverage for Selenium is 31% higher.
- Filo contains 19 times less Vitamin E than Graham cracker. Graham cracker contains 1.51mg of Vitamin E , while Filo contains 0.08mg.
The food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Phyllo dough.
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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
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Calcium
+600%
Contains
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Iron
+17.8%
Contains
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Magnesium
+166.7%
Contains
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Phosphorus
+146.7%
Contains
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Potassium
+129.7%
Contains
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Zinc
+95.9%
Contains
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Copper
+68.3%
Contains
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Manganese
+114.1%
Contains
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Selenium
+269.8%
Equal in Sodium - 483
Contains
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Calcium
+600%
Contains
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Iron
+17.8%
Contains
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Magnesium
+166.7%
Contains
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Phosphorus
+146.7%
Contains
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Potassium
+129.7%
Contains
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Zinc
+95.9%
Contains
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Copper
+68.3%
Contains
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Manganese
+114.1%
Contains
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Selenium
+269.8%
Equal in Sodium - 483
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
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Vitamin A
+∞%
Contains
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Vitamin E
+1787.5%
Contains
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Vitamin B5
+39.1%
Contains
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Vitamin B6
+420%
Contains
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Vitamin K
+472%
Contains
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Vitamin B1
+104.2%
Equal in Vitamin B2 - 0.341
Equal in Vitamin B3 - 4.073
Equal in Folate - 88
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+1787.5%
Contains
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Vitamin B5
+39.1%
Contains
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Vitamin B6
+420%
Contains
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Vitamin K
+472%
Contains
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Vitamin B1
+104.2%
Equal in Vitamin B2 - 0.341
Equal in Vitamin B3 - 4.073
Equal in Folate - 88
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+76.7%
Contains
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Carbs
+47.6%
Contains
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Water
+861.7%
Equal in Protein - 7.1
Equal in Other - 1.7
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
7.1 g
Fats:
6 g
Carbs:
52.6 g
Water:
32.6 g
Other:
1.7 g
Contains
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Fats
+76.7%
Contains
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Carbs
+47.6%
Contains
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Water
+861.7%
Equal in Protein - 7.1
Equal in Other - 1.7
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Polyunsaturated fat
+483.7%
Contains
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Monounsaturated Fat
+25.5%
Equal in Saturated Fat - 1.47
Saturated Fat:
1.633 g
Monounsaturated Fat:
2.509 g
Polyunsaturated fat:
5.388 g
Saturated Fat:
1.47 g
Monounsaturated Fat:
3.149 g
Polyunsaturated fat:
0.923 g
Contains
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Polyunsaturated fat
+483.7%
Contains
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Monounsaturated Fat
+25.5%
Equal in Saturated Fat - 1.47
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 74.26g | 50.7g |
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| Protein | 6.69g | 7.1g |
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| Fats | 10.6g | 6g |
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| Carbs | 77.66g | 52.6g |
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| Calories | 430kcal | 299kcal |
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| Starch | 46.56g |
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| Fructose | 0.99g |
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| Sugar | 24.85g | 0.18g |
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| Fiber | 3.4g | 1.9g |
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| Calcium | 77mg | 11mg |
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| Iron | 3.78mg | 3.21mg |
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| Magnesium | 40mg | 15mg |
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| Phosphorus | 185mg | 75mg |
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| Potassium | 170mg | 74mg |
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| Sodium | 459mg | 483mg |
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| Zinc | 0.96mg | 0.49mg |
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| Copper | 0.17mg | 0.101mg |
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| Manganese | 1.019mg | 0.476mg |
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| Selenium | 6.3µg | 23.3µg |
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| Vitamin A | 2IU | 0IU |
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| Vitamin E | 1.51mg | 0.08mg |
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| Vitamin B1 | 0.265mg | 0.541mg |
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| Vitamin B2 | 0.317mg | 0.341mg |
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| Vitamin B3 | 4.439mg | 4.073mg |
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| Vitamin B5 | 0.42mg | 0.302mg |
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| Vitamin B6 | 0.156mg | 0.03mg |
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| Folate | 91µg | 88µg |
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| Vitamin K | 14.3µg | 2.5µg |
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| Tryptophan | 0.088mg |
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| Threonine | 0.194mg |
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| Isoleucine | 0.246mg |
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| Leucine | 0.49mg |
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| Lysine | 0.158mg |
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| Methionine | 0.126mg |
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| Phenylalanine | 0.359mg |
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| Valine | 0.286mg |
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| Histidine | 0.159mg |
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| Trans Fat | 0.055g |
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| Saturated Fat | 1.633g | 1.47g |
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| Monounsaturated Fat | 2.509g | 3.149g |
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| Polyunsaturated fat | 5.388g | 0.923g |
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| Omega-6 - Eicosadienoic acid | 0.004g |
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| Omega-6 - Linoleic acid | 4.735g |
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| Omega-6 - Gamma-linoleic acid | 0.024g |
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| Omega-3 - ALA | 0.599g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
35%
32%
Minerals Daily Need Coverage Score
60%
47%
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 ($)