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  6. Matzo vs. Filo

Matzo vs. Filo — In-Depth Nutrition Comparison

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A recap on differences between Matzo and Filo

  • Matzo is higher in Selenium, Manganese, and Vitamin B6, yet Filo is higher in Folate, and Vitamin B1.
  • Matzo covers your daily Selenium needs 25% more than Filo.
  • Matzo contains 4 times more Vitamin B6 than Filo. While Matzo contains 0.115mg of Vitamin B6, Filo contains only 0.03mg.
  • The amount of Saturated Fat in Matzo is lower.

Food varieties used in this article are Crackers, matzo, plain and Phyllo dough.

Infographic

Matzo vs Filo 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.
Matzo
Matzo
8
:
2
Filo
Filo
Contains more Calcium +18.2%
Contains more Magnesium +66.7%
Contains more Phosphorus +18.7%
Contains more Potassium +51.4%
Contains less Sodium -100%
Contains more Zinc +38.8%
Contains more Manganese +36.6%
Contains more Selenium +58.4%
Contains more Copper +68.3%
Equal in Iron - 3.21
Matzo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 119% 18% 39% 10% 0% 19% 20% 85% 202%
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Contains more Calcium +18.2%
Contains more Magnesium +66.7%
Contains more Phosphorus +18.7%
Contains more Potassium +51.4%
Contains less Sodium -100%
Contains more Zinc +38.8%
Contains more Manganese +36.6%
Contains more Selenium +58.4%
Contains more Copper +68.3%
Equal in Iron - 3.21

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.
Matzo
Matzo
2
:
6
Filo
Filo
Contains more Vitamin B5 +46.7%
Contains more Vitamin B6 +283.3%
Contains more Vitamin E +33.3%
Contains more Vitamin B1 +39.8%
Contains more Vitamin B2 +17.2%
Contains more Folate +417.6%
Contains more Vitamin K +733.3%
Equal in Vitamin B3 - 4.073
Matzo
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% 97% 68% 73% 27% 27% 13% 0% 1%
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%
Contains more Vitamin B5 +46.7%
Contains more Vitamin B6 +283.3%
Contains more Vitamin E +33.3%
Contains more Vitamin B1 +39.8%
Contains more Vitamin B2 +17.2%
Contains more Folate +417.6%
Contains more Vitamin K +733.3%
Equal in Vitamin B3 - 4.073

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
Matzo
2
:
3
Filo
Filo
Contains more Protein +40.8%
Contains more Carbs +59.1%
Contains more Fats +328.6%
Contains more Water +658.1%
Contains more Other +183.3%
Matzo
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
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
Contains more Protein +40.8%
Contains more Carbs +59.1%
Contains more Fats +328.6%
Contains more Water +658.1%
Contains more Other +183.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Matzo
Matzo
1
:
2
Filo
Filo
Contains less Saturated Fat -84.6%
Contains more Monounsaturated Fat +2379.5%
Contains more Polyunsaturated fat +53.1%
Matzo
24% 13% 63%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.127 g
Polyunsaturated fat: 0.603 g
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Contains less Saturated Fat -84.6%
Contains more Monounsaturated Fat +2379.5%
Contains more Polyunsaturated fat +53.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Matzo Filo Opinion
Net carbs 80.7g 50.7g Matzo
Protein 10g 7.1g Matzo
Fats 1.4g 6g Filo
Carbs 83.7g 52.6g Matzo
Calories 395kcal 299kcal Matzo
Sugar 0.29g 0.18g Filo
Fiber 3g 1.9g Matzo
Calcium 13mg 11mg Matzo
Iron 3.16mg 3.21mg Filo
Magnesium 25mg 15mg Matzo
Phosphorus 89mg 75mg Matzo
Potassium 112mg 74mg Matzo
Sodium 0mg 483mg Matzo
Zinc 0.68mg 0.49mg Matzo
Copper 0.06mg 0.101mg Filo
Manganese 0.65mg 0.476mg Matzo
Selenium 36.9µg 23.3µg Matzo
Vitamin E 0.06mg 0.08mg Filo
Vitamin B1 0.387mg 0.541mg Filo
Vitamin B2 0.291mg 0.341mg Filo
Vitamin B3 3.892mg 4.073mg Filo
Vitamin B5 0.443mg 0.302mg Matzo
Vitamin B6 0.115mg 0.03mg Matzo
Folate 17µg 88µg Filo
Vitamin K 0.3µg 2.5µg Filo
Tryptophan 0.116mg 0.088mg Matzo
Threonine 0.267mg 0.194mg Matzo
Isoleucine 0.371mg 0.246mg Matzo
Leucine 0.692mg 0.49mg Matzo
Lysine 0.193mg 0.158mg Matzo
Methionine 0.176mg 0.126mg Matzo
Phenylalanine 0.494mg 0.359mg Matzo
Valine 0.42mg 0.286mg Matzo
Histidine 0.213mg 0.159mg Matzo
Saturated Fat 0.226g 1.47g Matzo
Monounsaturated Fat 0.127g 3.149g Filo
Polyunsaturated fat 0.603g 0.923g Filo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Matzo Filo
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
25%
Matzo
32%
Filo
Minerals Daily Need Coverage Score
51%
Matzo
47%
Filo

Comparison summary

Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 483mg)
Which food is lower in Saturated Fat?
Matzo
Matzo is lower in Saturated Fat (difference - 1.244g)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Matzo
Matzo is relatively richer in minerals
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 0.11g)
Which food is richer in vitamins?
Filo
Filo is relatively richer in vitamins
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 ($)

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. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/nutrients
  2. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/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.