Crackers vs. Filo — In-Depth Nutrition Comparison
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What are the differences between crackers and filo?
- Crackers are higher in vitamin K, phosphorus, vitamin E, calcium, iron, and vitamin B2; however, filo is richer in selenium and vitamin B1.
- Crackers' daily need coverage for vitamin K is 56% more.
- Filo contains 38 times less vitamin E than crackers. Crackers contain 3.03mg of vitamin E, while filo contains 0.08mg.
- Filo has less saturated fat.
- Filo has a lower glycemic index (38) than crackers (63).
We used Crackers, standard snack-type, regular and Phyllo dough types in this article.
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 | +20% |
| Contains more CalciumCalcium | +990.9% |
| Contains more PotassiumPotassium | +59.5% |
| Contains more IronIron | +25.5% |
| Contains more PhosphorusPhosphorus | +230.7% |
| Contains less SodiumSodium | -33.5% |
| Contains more SeleniumSelenium | +247.8% |
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 EVitamin E | +3687.5% |
| Contains more Vitamin B2Vitamin B2 | +33.7% |
| Contains more Vitamin B5Vitamin B5 | +38.1% |
| Contains more Vitamin B6Vitamin B6 | +110% |
| Contains more Vitamin KVitamin K | +2672% |
| Contains more CholineCholine | +39.1% |
| Contains more Vitamin B1Vitamin B1 | +30% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +340.5% |
| Contains more CarbsCarbs | +16.5% |
| Contains more OtherOther | +46.5% |
| Contains more WaterWater | +938.2% |
~equal in
Protein
~7.1g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +108.1% |
| Contains more Poly. FatPolyunsaturated fat | +1323.3% |
| Contains less Sat. FatSaturated fat | -73.6% |
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 Sugar |
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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 price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Polyunsaturated fat | 13.137g | 0.923g | 81% |
| Vitamin K | 69.3µg | 2.5µg | 56% |
| Fats | 26.43g | 6g | 31% |
| Selenium | 6.7µg | 23.3µg | 30% |
| Phosphorus | 248mg | 75mg | 25% |
| Vitamin E | 3.03mg | 0.08mg | 20% |
| Starch | 49.69g | 20% | |
| Saturated fat | 5.562g | 1.47g | 19% |
| Sodium | 726mg | 483mg | 11% |
| Calories | 510kcal | 299kcal | 11% |
| Calcium | 120mg | 11mg | 11% |
| Iron | 4.03mg | 3.21mg | 10% |
| Vitamin B1 | 0.416mg | 0.541mg | 10% |
| Vitamin B2 | 0.456mg | 0.341mg | 9% |
| Monounsaturated fat | 6.553g | 3.149g | 9% |
| Vitamin B6 | 0.063mg | 0.03mg | 3% |
| Carbs | 61.3g | 52.6g | 3% |
| Vitamin B3 | 4.352mg | 4.073mg | 2% |
| Vitamin B5 | 0.417mg | 0.302mg | 2% |
| Fiber | 2.3g | 1.9g | 2% |
| Manganese | 0.491mg | 0.476mg | 1% |
| Protein | 6.64g | 7.1g | 1% |
| Folate | 92µg | 88µg | 1% |
| Potassium | 118mg | 74mg | 1% |
| Magnesium | 18mg | 15mg | 1% |
| Net carbs | 59g | 50.7g | N/A |
| Sugar | 8.18g | 0.18g | N/A |
| Copper | 0.104mg | 0.101mg | 0% |
| Zinc | 0.49mg | 0.49mg | 0% |
| Trans fat | 1.076g | N/A | |
| Choline | 9.6mg | 6.9mg | 0% |
| Tryptophan | 0.084mg | 0.088mg | 0% |
| Threonine | 0.193mg | 0.194mg | 0% |
| Isoleucine | 0.246mg | 0.246mg | 0% |
| Leucine | 0.471mg | 0.49mg | 0% |
| Lysine | 0.103mg | 0.158mg | 0% |
| Methionine | 0.112mg | 0.126mg | 0% |
| Phenylalanine | 0.331mg | 0.359mg | 0% |
| Valine | 0.294mg | 0.286mg | 0% |
| Histidine | 0.145mg | 0.159mg | 0% |
| Fructose | 0.29g | 0% | |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.062g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.009g | N/A | |
| Omega-6 - Linoleic acid | 11.48g | N/A |
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
49%
30%
Minerals Daily Need Coverage Score
56%
47%
Comparison summary
Which food is lower in Sugar?
Filo is lower in Sugar (difference - 8g)
Which food contains less Sodium?
Filo contains less Sodium (difference - 243mg)
Which food is lower in Saturated fat?
Filo is lower in Saturated fat (difference - 4.092g)
Which food is lower in glycemic index?
Filo is lower in glycemic index (difference - 25)
Which food is cheaper?
Filo is cheaper (difference - $2.4)
Which food is richer in minerals?
Crackers is relatively richer in minerals
Which food is richer in vitamins?
Crackers is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)