Crackers vs. Filo — In-Depth Nutrition Comparison
Compare
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
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 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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% |
