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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.

The food types used in this comparison are Crackers, wheat, sandwich, with cheese filling and Phyllo dough.

Infographic

Cheese sandwich 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.
Contains more Calcium +1754.5%
Contains more Magnesium +260%
Contains more Phosphorus +409.3%
Contains more Potassium +313.5%
Contains more Zinc +77.6%
Contains more Copper +58.4%
Contains more Manganese +127.5%
Contains more Iron +22.5%
Contains less Sodium -42.4%
Equal in Selenium - 23.3
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 62% 99% 39% 164% 27% 110% 24% 54% 142% 133%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Contains more Calcium +1754.5%
Contains more Magnesium +260%
Contains more Phosphorus +409.3%
Contains more Potassium +313.5%
Contains more Zinc +77.6%
Contains more Copper +58.4%
Contains more Manganese +127.5%
Contains more Iron +22.5%
Contains less Sodium -42.4%
Equal in Selenium - 23.3

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.
:
6
Filo
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +25.2%
Contains more Vitamin B5 +106%
Contains more Vitamin B6 +770%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +51.1%
Contains more Vitamin B3 +27.9%
Contains more Folate +37.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 5% 90% 99% 60% 38% 61% 48% 15% 0%
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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +25.2%
Contains more Vitamin B5 +106%
Contains more Vitamin B6 +770%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +51.1%
Contains more Vitamin B3 +27.9%
Contains more Folate +37.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +38%
Contains more Fats +316.7%
Contains more Carbs +10.6%
Contains more Other +123.5%
Contains more Water +918.8%
Equal in Carbs - 52.6
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
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 +38%
Contains more Fats +316.7%
Contains more Carbs +10.6%
Contains more Other +123.5%
Contains more Water +918.8%
Equal in Carbs - 52.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +228.7%
Contains more Polyunsaturated fat +893.1%
Contains less Saturated Fat -64.4%
17% 44% 39%
Saturated Fat: 4.129 g
Monounsaturated Fat: 10.351 g
Polyunsaturated fat: 9.166 g
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Contains more Monounsaturated Fat +228.7%
Contains more Polyunsaturated fat +893.1%
Contains less Saturated 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.
Cheese sandwich Filo
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cheese sandwich Filo Opinion
Net carbs 55.1g 50.7g Cheese sandwich
Protein 9.8g 7.1g Cheese sandwich
Fats 25g 6g Cheese sandwich
Carbs 58.2g 52.6g Cheese sandwich
Calories 497kcal 299kcal Cheese sandwich
Sugar 0.18g Cheese sandwich
Fiber 3.1g 1.9g Cheese sandwich
Calcium 204mg 11mg Cheese sandwich
Iron 2.62mg 3.21mg Filo
Magnesium 54mg 15mg Cheese sandwich
Phosphorus 382mg 75mg Cheese sandwich
Potassium 306mg 74mg Cheese sandwich
Sodium 839mg 483mg Filo
Zinc 0.87mg 0.49mg Cheese sandwich
Copper 0.16mg 0.101mg Cheese sandwich
Manganese 1.083mg 0.476mg Cheese sandwich
Selenium 24.3µg 23.3µg Cheese sandwich
Vitamin A 71IU 0IU Cheese sandwich
Vitamin A RAE 21µg 0µg Cheese sandwich
Vitamin E 0.08mg Filo
Vitamin C 1.5mg 0mg Cheese sandwich
Vitamin B1 0.358mg 0.541mg Filo
Vitamin B2 0.427mg 0.341mg Cheese sandwich
Vitamin B3 3.185mg 4.073mg Filo
Vitamin B5 0.622mg 0.302mg Cheese sandwich
Vitamin B6 0.261mg 0.03mg Cheese sandwich
Folate 64µg 88µg Filo
Vitamin B12 0.12µg 0µg Cheese sandwich
Vitamin K 2.5µg Filo
Tryptophan 0.13mg 0.088mg Cheese sandwich
Threonine 0.298mg 0.194mg Cheese sandwich
Isoleucine 0.383mg 0.246mg Cheese sandwich
Leucine 0.698mg 0.49mg Cheese sandwich
Lysine 0.344mg 0.158mg Cheese sandwich
Methionine 0.167mg 0.126mg Cheese sandwich
Phenylalanine 0.472mg 0.359mg Cheese sandwich
Valine 0.438mg 0.286mg Cheese sandwich
Histidine 0.219mg 0.159mg Cheese sandwich
Cholesterol 7mg 0mg Filo
Saturated Fat 4.129g 1.47g Filo
Monounsaturated Fat 10.351g 3.149g Cheese sandwich
Polyunsaturated fat 9.166g 0.923g Cheese sandwich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese sandwich 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
35%
Cheese sandwich
32%
Filo
Minerals Daily Need Coverage Score
85%
Cheese sandwich
47%
Filo

Comparison summary

Which food contains less Sodium?
Filo
Filo contains less Sodium (difference - 356mg)
Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated Fat?
Filo
Filo is lower in Saturated Fat (difference - 2.659g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 16)
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 0.18g)
Which food is richer in minerals?
Cheese sandwich
Cheese sandwich is relatively richer in minerals
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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.