Cheese sandwich vs. Filo — In-Depth Nutrition Comparison
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Differences between cheese sandwich and filo
- Cheese sandwich has more phosphorus, manganese, calcium, vitamin B6, magnesium, and potassium, while filo has more vitamin B1 and iron.
- Cheese sandwich's daily need coverage for phosphorus is 44% higher.
- Filo contains 19 times less calcium than cheese sandwich. Cheese sandwich contains 204mg of calcium, while filo contains 11mg.
- The amount of saturated fat in filo is lower.
- Filo has a lower glycemic index. The glycemic index of filo is 38, while the glycemic index of cheese sandwich is 54.
The food types used in this comparison are Crackers, wheat, sandwich, with cheese filling and Phyllo dough.
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.
| Contains more MagnesiumMagnesium | +260% |
| Contains more CalciumCalcium | +1754.5% |
| Contains more PotassiumPotassium | +313.5% |
| Contains more CopperCopper | +58.4% |
| Contains more ZincZinc | +77.6% |
| Contains more PhosphorusPhosphorus | +409.3% |
| Contains more ManganeseManganese | +127.5% |
| Contains more IronIron | +22.5% |
| Contains less SodiumSodium | -42.4% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +25.2% |
| Contains more Vitamin B5Vitamin B5 | +106% |
| Contains more Vitamin B6Vitamin B6 | +770% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +51.1% |
| Contains more Vitamin B3Vitamin B3 | +27.9% |
| Contains more FolateFolate | +37.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.8 g
Fats:
25 g
Carbs:
58.2 g
Water:
3.2 g
Other:
3.8 g
Protein:
7.1 g
Fats:
6 g
Carbs:
52.6 g
Water:
32.6 g
Other:
1.7 g
| Contains more ProteinProtein | +38% |
| Contains more FatsFats | +316.7% |
| Contains more OtherOther | +123.5% |
| Contains more WaterWater | +918.8% |
~equal in
Carbs
~52.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.129 g
Monounsaturated fat:
Mono. Fat
10.351 g
Polyunsaturated fat:
Poly. Fat
9.166 g
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 | +228.7% |
| Contains more Poly. FatPolyunsaturated fat | +893.1% |
| Contains less Sat. FatSaturated fat | -64.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 9.166g | 0.923g | 55% |
| Phosphorus | 382mg | 75mg | 44% |
| Fats | 25g | 6g | 29% |
| Manganese | 1.083mg | 0.476mg | 26% |
| Calcium | 204mg | 11mg | 19% |
| Monounsaturated fat | 10.351g | 3.149g | 18% |
| Vitamin B6 | 0.261mg | 0.03mg | 18% |
| Vitamin B1 | 0.358mg | 0.541mg | 15% |
| Sodium | 839mg | 483mg | 15% |
| Saturated fat | 4.129g | 1.47g | 12% |
| Calories | 497kcal | 299kcal | 10% |
| Magnesium | 54mg | 15mg | 9% |
| Vitamin B2 | 0.427mg | 0.341mg | 7% |
| Copper | 0.16mg | 0.101mg | 7% |
| Iron | 2.62mg | 3.21mg | 7% |
| Potassium | 306mg | 74mg | 7% |
| Folate | 64µg | 88µg | 6% |
| Vitamin B5 | 0.622mg | 0.302mg | 6% |
| Vitamin B3 | 3.185mg | 4.073mg | 6% |
| Vitamin B12 | 0.12µg | 0µg | 5% |
| Fiber | 3.1g | 1.9g | 5% |
| Protein | 9.8g | 7.1g | 5% |
| Zinc | 0.87mg | 0.49mg | 3% |
| Vitamin C | 1.5mg | 0mg | 2% |
| Selenium | 24.3µg | 23.3µg | 2% |
| Cholesterol | 7mg | 0mg | 2% |
| Vitamin A | 21µg | 0µg | 2% |
| Vitamin K | 2.5µg | 2% | |
| Carbs | 58.2g | 52.6g | 2% |
| Vitamin E | 0.08mg | 1% | |
| Choline | 6.9mg | 1% | |
| Net carbs | 55.1g | 50.7g | N/A |
| Sugar | 0.18g | N/A | |
| Tryptophan | 0.13mg | 0.088mg | 0% |
| Threonine | 0.298mg | 0.194mg | 0% |
| Isoleucine | 0.383mg | 0.246mg | 0% |
| Leucine | 0.698mg | 0.49mg | 0% |
| Lysine | 0.344mg | 0.158mg | 0% |
| Methionine | 0.167mg | 0.126mg | 0% |
| Phenylalanine | 0.472mg | 0.359mg | 0% |
| Valine | 0.438mg | 0.286mg | 0% |
| Histidine | 0.219mg | 0.159mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
32%
30%
Minerals Daily Need Coverage Score
85%
47%
Comparison summary
Which food is lower in Cholesterol?
Filo is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Filo contains less Sodium (difference - 356mg)
Which food is lower in Saturated fat?
Filo is lower in Saturated fat (difference - 2.659g)
Which food is lower in glycemic index?
Filo is lower in glycemic index (difference - 16)
Which food is lower in Sugar?
Cheese sandwich is lower in Sugar (difference - 0.18g)
Which food is richer in minerals?
Cheese sandwich is relatively richer in minerals
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in vitamins?
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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.