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  6. Melba toast vs. Filo

Melba toast vs. Filo — In-Depth Nutrition Comparison

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How are Melba toast and Filo different?

  • Melba toast is richer in Manganese, Selenium, Copper, Fiber, Phosphorus, Zinc, Magnesium, Folate, and Calcium, while Filo is higher in Vitamin B1.
  • Melba toast covers your daily need of Manganese 28% more than Filo.
  • Melba toast contains 8 times more Calcium than Filo. Melba toast contains 93mg of Calcium, while Filo contains 11mg.

Crackers, melba toast, plain and Phyllo dough types were used in this article.

Infographic

Melba toast 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.
Melba toast
Melba toast
9
:
1
Filo
Filo
Contains more Calcium +745.5%
Contains more Iron +15.3%
Contains more Magnesium +293.3%
Contains more Phosphorus +161.3%
Contains more Potassium +173%
Contains more Zinc +310.2%
Contains more Copper +186.1%
Contains more Manganese +137.4%
Contains more Selenium +49.4%
Contains less Sodium -19.2%
Melba toast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 139% 43% 85% 18% 78% 55% 97% 148% 190%
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Contains more Calcium +745.5%
Contains more Iron +15.3%
Contains more Magnesium +293.3%
Contains more Phosphorus +161.3%
Contains more Potassium +173%
Contains more Zinc +310.2%
Contains more Copper +186.1%
Contains more Manganese +137.4%
Contains more Selenium +49.4%
Contains less Sodium -19.2%

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.
Melba toast
Melba toast
5
:
3
Filo
Filo
Contains more Vitamin E +437.5%
Contains more Vitamin B5 +129.5%
Contains more Vitamin B6 +226.7%
Contains more Folate +40.9%
Contains more Vitamin B1 +31%
Contains more Vitamin B2 +24.9%
Contains more Vitamin K +177.8%
Equal in Vitamin B3 - 4.073
Melba toast
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 9% 0% 0% 104% 64% 78% 42% 23% 93% 0% 3%
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 E +437.5%
Contains more Vitamin B5 +129.5%
Contains more Vitamin B6 +226.7%
Contains more Folate +40.9%
Contains more Vitamin B1 +31%
Contains more Vitamin B2 +24.9%
Contains more Vitamin K +177.8%
Equal in Vitamin B3 - 4.073

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Melba toast
Melba toast
3
:
2
Filo
Filo
Contains more Protein +70.4%
Contains more Carbs +45.6%
Contains more Other +76.5%
Contains more Fats +87.5%
Contains more Water +539.2%
Melba toast
12% 3% 77% 5% 3%
Protein: 12.1 g
Fats: 3.2 g
Carbs: 76.6 g
Water: 5.1 g
Other: 3 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 +70.4%
Contains more Carbs +45.6%
Contains more Other +76.5%
Contains more Fats +87.5%
Contains more Water +539.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Melba toast
Melba toast
2
:
1
Filo
Filo
Contains less Saturated Fat -69.7%
Contains more Polyunsaturated fat +38.9%
Contains more Monounsaturated Fat +302.7%
Melba toast
18% 31% 51%
Saturated Fat: 0.445 g
Monounsaturated Fat: 0.782 g
Polyunsaturated fat: 1.282 g
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Contains less Saturated Fat -69.7%
Contains more Polyunsaturated fat +38.9%
Contains more Monounsaturated Fat +302.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Melba toast Filo Opinion
Net carbs 70.3g 50.7g Melba toast
Protein 12.1g 7.1g Melba toast
Fats 3.2g 6g Filo
Carbs 76.6g 52.6g Melba toast
Calories 390kcal 299kcal Melba toast
Sugar 0.94g 0.18g Filo
Fiber 6.3g 1.9g Melba toast
Calcium 93mg 11mg Melba toast
Iron 3.7mg 3.21mg Melba toast
Magnesium 59mg 15mg Melba toast
Phosphorus 196mg 75mg Melba toast
Potassium 202mg 74mg Melba toast
Sodium 598mg 483mg Filo
Zinc 2.01mg 0.49mg Melba toast
Copper 0.289mg 0.101mg Melba toast
Manganese 1.13mg 0.476mg Melba toast
Selenium 34.8µg 23.3µg Melba toast
Vitamin E 0.43mg 0.08mg Melba toast
Vitamin B1 0.413mg 0.541mg Filo
Vitamin B2 0.273mg 0.341mg Filo
Vitamin B3 4.113mg 4.073mg Melba toast
Vitamin B5 0.693mg 0.302mg Melba toast
Vitamin B6 0.098mg 0.03mg Melba toast
Folate 124µg 88µg Melba toast
Vitamin K 0.9µg 2.5µg Filo
Tryptophan 0.14mg 0.088mg Melba toast
Threonine 0.342mg 0.194mg Melba toast
Isoleucine 0.462mg 0.246mg Melba toast
Leucine 0.844mg 0.49mg Melba toast
Lysine 0.28mg 0.158mg Melba toast
Methionine 0.214mg 0.126mg Melba toast
Phenylalanine 0.596mg 0.359mg Melba toast
Valine 0.52mg 0.286mg Melba toast
Histidine 0.261mg 0.159mg Melba toast
Saturated Fat 0.445g 1.47g Melba toast
Monounsaturated Fat 0.782g 3.149g Filo
Polyunsaturated fat 1.282g 0.923g Melba toast

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Melba toast 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
34%
Melba toast
32%
Filo
Minerals Daily Need Coverage Score
88%
Melba toast
47%
Filo

Comparison summary

Which food is richer in minerals?
Melba toast
Melba toast is relatively richer in minerals
Which food is lower in Saturated Fat?
Melba toast
Melba toast is lower in Saturated Fat (difference - 1.025g)
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 0.76g)
Which food contains less Sodium?
Filo
Filo contains less Sodium (difference - 115mg)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 26)
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 ($)
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. Melba toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174977/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.