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Butter cookie vs. Filo — In-Depth Nutrition Comparison

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Summary of differences between Butter cookie and Filo

  • Butter cookie has more Vitamin A, Vitamin B12, and Copper, however, Filo is higher in Selenium, Vitamin B1, Manganese, and Iron.
  • Butter cookie covers your daily need of Saturated Fat 48% more than Filo.

These are the specific foods used in this comparison Cookies, butter, commercially prepared, enriched and Phyllo dough.

Infographic

Butter cookie vs Filo infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 8.7% 9.8% 83% 67% 10% 44% 37% 22% 46%
Filo
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 6.5% 120% 34% 13% 32% 63% 62% 127%
Contains more CalciumCalcium +163.6%
Contains more PotassiumPotassium +50%
Contains more CopperCopper +98%
Contains more PhosphorusPhosphorus +36%
Contains less SodiumSodium -41.6%
Contains more MagnesiumMagnesium +25%
Contains more IronIron +44.6%
Contains more ZincZinc +28.9%
Contains more ManganeseManganese +180%
Contains more SeleniumSelenium +177.4%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 40% 12% 12% 93% 77% 60% 29% 8.3% 45% 4.3% 57% 3.5%
Filo
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.6% 0% 135% 79% 76% 18% 6.9% 0% 6.3% 66% 3.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +625%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +61.6%
Contains more Vitamin B6Vitamin B6 +20%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +46.2%
Contains more Vitamin B3Vitamin B3 +27.7%
Contains more Vitamin KVitamin K +47.1%
Contains more FolateFolate +15.8%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.341mg
~equal in Choline ~6.9mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 19% 69% 5%
Protein: 6.1 g
Fats: 18.8 g
Carbs: 68.9 g
Water: 4.6 g
Other: 1.6 g
Filo
3
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 FatsFats +213.3%
Contains more CarbsCarbs +31%
Contains more ProteinProtein +16.4%
Contains more WaterWater +608.7%
~equal in Other ~1.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
63% 31% 6%
Saturated Fat: Sat. Fat 11.051 g
Monounsaturated Fat: Mono. Fat 5.522 g
Polyunsaturated fat: Poly. Fat 0.982 g
Filo
1
27% 57% 17%
Saturated Fat: Sat. Fat 1.47 g
Monounsaturated Fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
Contains more Mono. FatMonounsaturated Fat +75.4%
Contains less Sat. FatSaturated Fat -86.7%
~equal in Polyunsaturated fat ~0.923g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Butter cookie Filo Opinion
Calories 467kcal 299kcal Butter cookie
Protein 6.1g 7.1g Filo
Fats 18.8g 6g Butter cookie
Net carbs 68.1g 50.7g Butter cookie
Carbs 68.9g 52.6g Butter cookie
Cholesterol 117mg 0mg Filo
Vitamin D 16IU 0IU Butter cookie
Magnesium 12mg 15mg Filo
Calcium 29mg 11mg Butter cookie
Potassium 111mg 74mg Butter cookie
Iron 2.22mg 3.21mg Filo
Sugar 20.24g 0.18g Filo
Fiber 0.8g 1.9g Filo
Copper 0.2mg 0.101mg Butter cookie
Zinc 0.38mg 0.49mg Filo
Phosphorus 102mg 75mg Butter cookie
Sodium 282mg 483mg Butter cookie
Vitamin A 673IU 0IU Butter cookie
Vitamin A 165µg 0µg Butter cookie
Vitamin E 0.58mg 0.08mg Butter cookie
Vitamin D 0.4µg 0µg Butter cookie
Manganese 0.17mg 0.476mg Filo
Selenium 8.4µg 23.3µg Filo
Vitamin B1 0.37mg 0.541mg Filo
Vitamin B2 0.335mg 0.341mg Filo
Vitamin B3 3.19mg 4.073mg Filo
Vitamin B5 0.488mg 0.302mg Butter cookie
Vitamin B6 0.036mg 0.03mg Butter cookie
Vitamin B12 0.36µg 0µg Butter cookie
Vitamin K 1.7µg 2.5µg Filo
Folate 76µg 88µg Filo
Choline 6.5mg 6.9mg Filo
Saturated Fat 11.051g 1.47g Filo
Monounsaturated Fat 5.522g 3.149g Butter cookie
Polyunsaturated fat 0.982g 0.923g Butter cookie
Tryptophan 0.084mg 0.088mg Filo
Threonine 0.215mg 0.194mg Butter cookie
Isoleucine 0.277mg 0.246mg Butter cookie
Leucine 0.471mg 0.49mg Filo
Lysine 0.308mg 0.158mg Butter cookie
Methionine 0.131mg 0.126mg Butter cookie
Phenylalanine 0.299mg 0.359mg Filo
Valine 0.315mg 0.286mg Butter cookie
Histidine 0.136mg 0.159mg Filo
Omega-3 - EPA 0.011g 0g Butter cookie
Omega-3 - DHA 0.007g 0g Butter cookie

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Butter cookie Filo
Low Calories diet ok
Low Fats diet ok
Low Carbs 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%
Butter cookie
30%
Filo
Minerals Daily Need Coverage Score
34%
Butter cookie
47%
Filo

Comparison summary

Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 117mg)
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 20.06g)
Which food is lower in Saturated Fat?
Filo
Filo is lower in Saturated Fat (difference - 9.581g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 17)
Which food contains less Sodium?
Butter cookie
Butter cookie contains less Sodium (difference - 201mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Butter cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174950/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.