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Croissant vs. Filo — In-Depth Nutrition Comparison

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What are the differences between croissant and filo?

  • Croissant is higher in vitamin A, vitamin B5, and vitamin B12; however, filo is richer in iron, vitamin B1, vitamin B3, vitamin B2, and manganese.
  • Croissant's daily need coverage for saturated fat is 51% more.
  • Filo has less cholesterol.
  • Filo has a lower glycemic index (38) than croissant (56).

We used Croissants, butter and Phyllo dough types in this article.

Infographic

Croissant vs Filo 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 11% 10% 76% 27% 20% 45% 61% 43% 124%
Filo
3
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 CalciumCalcium +236.4%
Contains more PotassiumPotassium +59.5%
Contains more ZincZinc +53.1%
Contains more PhosphorusPhosphorus +40%
Contains more IronIron +58.1%
Contains more CopperCopper +26.3%
Contains more ManganeseManganese +44.2%
~equal in Magnesium ~15mg
~equal in Sodium ~483mg
~equal in Selenium ~23.3µg

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 0.67% 69% 17% 0% 97% 56% 41% 52% 13% 20% 4.5% 66% 21%
Filo
4
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +950%
Contains more Vitamin B5Vitamin B5 +185.1%
Contains more Vitamin B6Vitamin B6 +93.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +462.3%
Contains more Vitamin B1Vitamin B1 +39.4%
Contains more Vitamin B2Vitamin B2 +41.5%
Contains more Vitamin B3Vitamin B3 +86.2%
Contains more Vitamin KVitamin K +38.9%
~equal in Vitamin D ~0µg
~equal in Folate ~88µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 21% 46% 23% 2%
Protein: 8.2 g
Fats: 21 g
Carbs: 45.8 g
Water: 23.2 g
Other: 1.8 g
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 ProteinProtein +15.5%
Contains more FatsFats +250%
Contains more CarbsCarbs +14.8%
Contains more WaterWater +40.5%
~equal in Other ~1.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 30% 6%
Saturated fat: Sat. Fat 11.659 g
Monounsaturated fat: Mono. Fat 5.525 g
Polyunsaturated fat: Poly. Fat 1.094 g
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 +75.5%
Contains more Poly. FatPolyunsaturated fat +18.5%
Contains less Sat. FatSaturated fat -87.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Croissant Filo
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Croissant Filo DV% diff.
Saturated fat 11.659g 1.47g 46%
Vitamin A 206µg 0µg 23%
Fats 21g 6g 23%
Cholesterol 67mg 0mg 22%
Iron 2.03mg 3.21mg 15%
Vitamin B1 0.388mg 0.541mg 13%
Vitamin B3 2.188mg 4.073mg 12%
Vitamin B5 0.861mg 0.302mg 11%
Vitamin B2 0.241mg 0.341mg 8%
Vitamin B12 0.16µg 0µg 7%
Monounsaturated fat 5.525g 3.149g 6%
Choline 38.8mg 6.9mg 6%
Manganese 0.33mg 0.476mg 6%
Vitamin E 0.84mg 0.08mg 5%
Calories 406kcal 299kcal 5%
Phosphorus 105mg 75mg 4%
Calcium 37mg 11mg 3%
Fiber 2.6g 1.9g 3%
Protein 8.2g 7.1g 2%
Vitamin B6 0.058mg 0.03mg 2%
Carbs 45.8g 52.6g 2%
Copper 0.08mg 0.101mg 2%
Zinc 0.75mg 0.49mg 2%
Polyunsaturated fat 1.094g 0.923g 1%
Potassium 118mg 74mg 1%
Vitamin K 1.8µg 2.5µg 1%
Selenium 22.7µg 23.3µg 1%
Sodium 467mg 483mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 43.2g 50.7g N/A
Magnesium 16mg 15mg 0%
Sugar 11.26g 0.18g N/A
Folate 88µg 88µg 0%
Tryptophan 0.099mg 0.088mg 0%
Threonine 0.284mg 0.194mg 0%
Isoleucine 0.365mg 0.246mg 0%
Leucine 0.623mg 0.49mg 0%
Lysine 0.329mg 0.158mg 0%
Methionine 0.175mg 0.126mg 0%
Phenylalanine 0.416mg 0.359mg 0%
Valine 0.41mg 0.286mg 0%
Histidine 0.187mg 0.159mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.002g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Croissant Filo
Low Calories diet ok
Low Fats diet ok
Low Carbs 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%
Croissant
30%
Filo
Minerals Daily Need Coverage Score
43%
Croissant
47%
Filo

Comparison summary

Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 67mg)
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 11.08g)
Which food is lower in Saturated fat?
Filo
Filo is lower in Saturated fat (difference - 10.189g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 18)
Which food contains less Sodium?
Croissant
Croissant contains less Sodium (difference - 16mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Croissant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174987/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.