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  6. Cheese crackers vs. Filo

Cheese crackers vs. Filo — In-Depth Nutrition Comparison

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Important differences between cheese crackers and filo

  • Cheese crackers have more iron, phosphorus, folate, vitamin B12, vitamin E, vitamin B3, and calcium; however, filo has more selenium.
  • Cheese crackers' daily need coverage for sodium is 21% more.
  • Filo is lower in saturated fat.
  • Cheese crackers have a higher glycemic index than filo.

The food varieties used in the comparison are Crackers, cheese, regular and Phyllo dough.

Infographic

Cheese crackers 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 41% 14% 183% 42% 32% 86% 127% 73% 74%
Filo
Filo
2
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 MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +1136.4%
Contains more PotassiumPotassium +110.8%
Contains more IronIron +52%
Contains more CopperCopper +23.8%
Contains more ZincZinc +142.9%
Contains more PhosphorusPhosphorus +166.7%
Contains more ManganeseManganese +18.1%
Contains less SodiumSodium -50.4%
Contains more SeleniumSelenium +72.6%

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% 5.7% 44% 0% 141% 78% 115% 28% 39% 43% 24% 114% 4.7%
Filo
Filo
0
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 +2637.5%
Contains more Vitamin B3Vitamin B3 +50.1%
Contains more Vitamin B5Vitamin B5 +56.3%
Contains more Vitamin B6Vitamin B6 +466.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +276%
Contains more FolateFolate +72.7%
Contains more CholineCholine +26.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.541mg
~equal in Vitamin B2 ~0.341mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 23% 59% 4% 3%
Protein: 10.93 g
Fats: 22.74 g
Carbs: 59.42 g
Water: 3.55 g
Other: 3.36 g
Filo
Filo
1
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 ProteinProtein +53.9%
Contains more FatsFats +279%
Contains more CarbsCarbs +13%
Contains more OtherOther +97.6%
Contains more WaterWater +818.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 27% 48%
Saturated fat: Sat. Fat 5.288 g
Monounsaturated fat: Mono. Fat 5.744 g
Polyunsaturated fat: Poly. Fat 10.09 g
Filo
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 +82.4%
Contains more Poly. FatPolyunsaturated fat +993.2%
Contains less Sat. FatSaturated fat -72.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cheese crackers Filo DV% diff.
Polyunsaturated fat 10.09g 0.923g 61%
Fats 22.74g 6g 26%
Starch 52.56g 22%
Iron 4.88mg 3.21mg 21%
Sodium 973mg 483mg 21%
Selenium 13.5µg 23.3µg 18%
Phosphorus 200mg 75mg 18%
Saturated fat 5.288g 1.47g 17%
Folate 152µg 88µg 16%
Vitamin E 2.19mg 0.08mg 14%
Vitamin B12 0.34µg 0µg 14%
Vitamin B3 6.113mg 4.073mg 13%
Calcium 136mg 11mg 13%
Vitamin B6 0.17mg 0.03mg 11%
Calories 489kcal 299kcal 10%
Protein 10.93g 7.1g 8%
Zinc 1.19mg 0.49mg 6%
Vitamin K 9.4µg 2.5µg 6%
Monounsaturated fat 5.744g 3.149g 6%
Manganese 0.562mg 0.476mg 4%
Vitamin B5 0.472mg 0.302mg 3%
Copper 0.125mg 0.101mg 3%
Vitamin A 17µg 0µg 2%
Vitamin B1 0.562mg 0.541mg 2%
Fiber 2.3g 1.9g 2%
Potassium 156mg 74mg 2%
Magnesium 25mg 15mg 2%
Carbs 59.42g 52.6g 2%
Cholesterol 3mg 0mg 1%
Net carbs 57.12g 50.7g N/A
Vitamin D 1IU 0IU 0%
Sugar 4.53g 0.18g N/A
Vitamin B2 0.338mg 0.341mg 0%
Trans fat 0.542g N/A
Choline 8.7mg 6.9mg 0%
Tryptophan 0.129mg 0.088mg 0%
Threonine 0.295mg 0.194mg 0%
Isoleucine 0.424mg 0.246mg 0%
Leucine 0.744mg 0.49mg 0%
Lysine 0.418mg 0.158mg 0%
Methionine 0.194mg 0.126mg 0%
Phenylalanine 0.49mg 0.359mg 0%
Valine 0.478mg 0.286mg 0%
Histidine 0.245mg 0.159mg 0%
Fructose 0.37g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.715g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 9.25g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese crackers 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
49%
Cheese crackers
30%
Filo
Minerals Daily Need Coverage Score
69%
Cheese crackers
47%
Filo

Comparison summary

Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 3mg)
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 4.35g)
Which food contains less Sodium?
Filo
Filo contains less Sodium (difference - 490mg)
Which food is lower in Saturated fat?
Filo
Filo is lower in Saturated fat (difference - 3.818g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Cheese crackers
Cheese crackers is relatively richer in minerals
Which food is richer in vitamins?
Cheese crackers
Cheese crackers is relatively richer in vitamins
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. Cheese crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174975/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.