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  6. Cream cracker vs. Filo

Cream cracker vs. Filo — In-Depth Nutrition Comparison

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How are cream cracker and filo different?

  • Cream cracker is higher in iron, vitamin B12, folate, manganese, vitamin K, and vitamin E; however, filo is richer in selenium and vitamin B1.
  • Daily need coverage for iron for cream cracker is 52% higher.
  • Filo has less saturated fat.
  • Filo has a lower glycemic index (38) than cream cracker (65).

Crackers, cream, GAMESA SABROSAS and Phyllo dough are the varieties used in this article.

Infographic

Cream cracker 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 18% 7.8% 11% 277% 37% 18% 42% 150% 101% 52%
Filo
Filo
2
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 MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +136.4%
Contains more PotassiumPotassium +74.3%
Contains more IronIron +129.9%
Contains more ZincZinc +34.7%
Contains more PhosphorusPhosphorus +30.7%
Contains more ManganeseManganese +63.4%
Contains less SodiumSodium -57.9%
Contains more SeleniumSelenium +145.3%
~equal in Copper ~0.101mg

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% 0% 32% 0% 75% 55% 95% 28% 15% 58% 45% 112% 0%
Filo
Filo
3
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 EVitamin E +1887.5%
Contains more Vitamin B3Vitamin B3 +24.7%
Contains more Vitamin B5Vitamin B5 +53%
Contains more Vitamin B6Vitamin B6 +116.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +616%
Contains more FolateFolate +69.3%
Contains more Vitamin B1Vitamin B1 +81.5%
Contains more Vitamin B2Vitamin B2 +42.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cream cracker Filo DV% diff.
Iron 7.38mg 3.21mg 52%
Sodium 1148mg 483mg 29%
Selenium 9.5µg 23.3µg 25%
Fats 20.37g 6g 22%
Starch 51.87g 21%
Vitamin B1 0.298mg 0.541mg 20%
Monounsaturated fat 10.625g 3.149g 19%
Vitamin B12 0.46µg 0µg 19%
Saturated fat 5.362g 1.47g 18%
Folate 149µg 88µg 15%
Manganese 0.778mg 0.476mg 13%
Vitamin K 17.9µg 2.5µg 13%
Vitamin E 1.59mg 0.08mg 10%
Polyunsaturated fat 2.45g 0.923g 10%
Calories 484kcal 299kcal 9%
Vitamin B2 0.24mg 0.341mg 8%
Vitamin B3 5.08mg 4.073mg 6%
Carbs 64.55g 52.6g 4%
Vitamin B6 0.065mg 0.03mg 3%
Vitamin B5 0.462mg 0.302mg 3%
Phosphorus 98mg 75mg 3%
Fiber 2.4g 1.9g 2%
Potassium 129mg 74mg 2%
Calcium 26mg 11mg 2%
Magnesium 25mg 15mg 2%
Zinc 0.66mg 0.49mg 2%
Fructose 0.95g 1%
Copper 0.111mg 0.101mg 1%
Choline 6.9mg 1%
Protein 7.01g 7.1g 0%
Net carbs 62.15g 50.7g N/A
Sugar 9.37g 0.18g N/A
Trans fat 3.969g N/A
Tryptophan 0.088mg 0%
Threonine 0.194mg 0%
Isoleucine 0.246mg 0%
Leucine 0.49mg 0%
Lysine 0.158mg 0%
Methionine 0.126mg 0%
Phenylalanine 0.359mg 0%
Valine 0.286mg 0%
Histidine 0.159mg 0%
Omega-3 - ALA 0.045g N/A
Omega-6 - Linoleic acid 1.542g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 20% 65% 4% 4%
Protein: 7.01 g
Fats: 20.37 g
Carbs: 64.55 g
Water: 4.45 g
Other: 3.62 g
Filo
Filo
2
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 +239.5%
Contains more CarbsCarbs +22.7%
Contains more OtherOther +112.9%
Contains more WaterWater +632.6%
~equal in Protein ~7.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 58% 13%
Saturated fat: Sat. Fat 5.362 g
Monounsaturated fat: Mono. Fat 10.625 g
Polyunsaturated fat: Poly. Fat 2.45 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 +237.4%
Contains more Poly. FatPolyunsaturated fat +165.4%
Contains less Sat. FatSaturated fat -72.6%

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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 cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167530/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.