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  6. Cream cheese vs. Filo

Cream cheese vs. Filo — In-Depth Nutrition Comparison

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A recap on differences between cream cheese and filo

  • Cream cheese is higher in vitamin A, yet filo is higher in vitamin B1, iron, selenium, vitamin B3, manganese, folate, and copper.
  • Cream cheese covers your daily saturated fat needs 94% more than filo.
  • The glycemic index of cream cheese is lower.

Food varieties used in this article are Cheese, cream and Phyllo dough.

Infographic

Cream cheese 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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Filo
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 +781.8%
Contains more PotassiumPotassium +78.4%
Contains more PhosphorusPhosphorus +42.7%
Contains less SodiumSodium -35%
Contains more MagnesiumMagnesium +66.7%
Contains more IronIron +2818.2%
Contains more CopperCopper +461.1%
Contains more ManganeseManganese +4227.3%
Contains more SeleniumSelenium +170.9%
~equal in Zinc ~0.49mg

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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Filo
Filo
5
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 +975%
Contains more Vitamin B5Vitamin B5 +71.2%
Contains more Vitamin B6Vitamin B6 +86.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +294.2%
Contains more Vitamin B1Vitamin B1 +2252.2%
Contains more Vitamin B2Vitamin B2 +48.3%
Contains more Vitamin B3Vitamin B3 +4375.8%
Contains more Vitamin KVitamin K +19%
Contains more FolateFolate +877.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Filo
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 +474%
Contains more WaterWater +61.4%
Contains more ProteinProtein +15.4%
Contains more CarbsCarbs +852.9%
Contains more OtherOther +33.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 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 +182.9%
Contains more Poly. FatPolyunsaturated fat +60.7%
Contains less Sat. FatSaturated fat -92.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cream cheese Filo DV% diff.
Saturated fat 20.213g 1.47g 85%
Fats 34.44g 6g 44%
Vitamin B1 0.023mg 0.541mg 43%
Iron 0.11mg 3.21mg 39%
Cholesterol 101mg 0mg 34%
Vitamin A 308µg 0µg 34%
Selenium 8.6µg 23.3µg 27%
Vitamin B3 0.091mg 4.073mg 25%
Folate 9µg 88µg 20%
Manganese 0.011mg 0.476mg 20%
Carbs 5.52g 52.6g 16%
Monounsaturated fat 8.907g 3.149g 14%
Vitamin B2 0.23mg 0.341mg 9%
Copper 0.018mg 0.101mg 9%
Vitamin B12 0.22µg 0µg 9%
Calcium 97mg 11mg 9%
Fiber 0g 1.9g 8%
Sodium 314mg 483mg 7%
Phosphorus 107mg 75mg 5%
Vitamin E 0.86mg 0.08mg 5%
Vitamin B5 0.517mg 0.302mg 4%
Choline 27.2mg 6.9mg 4%
Polyunsaturated fat 1.483g 0.923g 4%
Calories 350kcal 299kcal 3%
Vitamin B6 0.056mg 0.03mg 2%
Protein 6.15g 7.1g 2%
Potassium 132mg 74mg 2%
Magnesium 9mg 15mg 1%
Net carbs 5.52g 50.7g N/A
Sugar 3.76g 0.18g N/A
Zinc 0.5mg 0.49mg 0%
Starch 0.35g 0%
Vitamin K 2.1µg 2.5µg 0%
Tryptophan 0.069mg 0.088mg 0%
Threonine 0.233mg 0.194mg 0%
Isoleucine 0.324mg 0.246mg 0%
Leucine 0.657mg 0.49mg 0%
Lysine 0.567mg 0.158mg 0%
Methionine 0.191mg 0.126mg 0%
Phenylalanine 0.291mg 0.359mg 0%
Valine 0.395mg 0.286mg 0%
Histidine 0.175mg 0.159mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.02g 0g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cream cheese 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
21%
Cream cheese
30%
Filo
Minerals Daily Need Coverage Score
21%
Cream cheese
47%
Filo

Comparison summary

Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 101mg)
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 3.58g)
Which food is lower in Saturated fat?
Filo
Filo is lower in Saturated fat (difference - 18.743g)
Which food is cheaper?
Filo
Filo is cheaper (difference - $3)
Which food contains less Sodium?
Cream cheese
Cream cheese contains less Sodium (difference - 169mg)
Which food is lower in glycemic index?
Cream cheese
Cream cheese is lower in glycemic index (difference - 38)
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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.