Crouton vs. Filo — In-Depth Nutrition Comparison
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Significant differences between Crouton and Filo
- The amount of Selenium, Fiber, Folate, Iron, Vitamin B3, Copper, Vitamin B1, Calcium, and Phosphorus in Crouton is higher than in Filo.
- Crouton covers your daily Selenium needs 26% more than Filo.
- Filo has 7 times less Calcium than Crouton. Crouton has 76mg of Calcium, while Filo has 11mg.
- Filo contains less Sodium.
Specific food types used in this comparison are Croutons, plain and Phyllo dough.
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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 | +106.7% |
| Contains more CalciumCalcium | +590.9% |
| Contains more PotassiumPotassium | +67.6% |
| Contains more IronIron | +27.1% |
| Contains more CopperCopper | +61.4% |
| Contains more ZincZinc | +81.6% |
| Contains more PhosphorusPhosphorus | +53.3% |
| Contains more SeleniumSelenium | +60.9% |
| Contains less SodiumSodium | -30.8% |
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 B1Vitamin B1 | +15.2% |
| Contains more Vitamin B3Vitamin B3 | +33.5% |
| Contains more Vitamin B5Vitamin B5 | +42.1% |
| Contains more FolateFolate | +50% |
| Contains more Vitamin B2Vitamin B2 | +25.4% |
| Contains more Vitamin B6Vitamin B6 | +15.4% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +67.6% |
| Contains more CarbsCarbs | +39.7% |
| Contains more OtherOther | +47.1% |
| Contains more WaterWater | +492.7% |
~equal in
Fats
~6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +37.9% |
~equal in
Saturated Fat
~1.47g
~equal in
Monounsaturated Fat
~3.149g
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 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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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 407kcal | 299kcal |
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| Protein | 11.9g | 7.1g |
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| Fats | 6.6g | 6g |
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| Net carbs | 68.4g | 50.7g |
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| Carbs | 73.5g | 52.6g |
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| Magnesium | 31mg | 15mg |
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| Calcium | 76mg | 11mg |
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| Potassium | 124mg | 74mg |
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| Iron | 4.08mg | 3.21mg |
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| Sugar | 0.18g |
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| Fiber | 5.1g | 1.9g |
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| Copper | 0.163mg | 0.101mg |
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| Zinc | 0.89mg | 0.49mg |
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| Phosphorus | 115mg | 75mg |
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| Sodium | 698mg | 483mg |
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| Vitamin E | 0.08mg |
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| Manganese | 0.5mg | 0.476mg |
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| Selenium | 37.5µg | 23.3µg |
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| Vitamin B1 | 0.623mg | 0.541mg |
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| Vitamin B2 | 0.272mg | 0.341mg |
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| Vitamin B3 | 5.439mg | 4.073mg |
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| Vitamin B5 | 0.429mg | 0.302mg |
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| Vitamin B6 | 0.026mg | 0.03mg |
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| Vitamin K | 2.5µg |
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| Folate | 132µg | 88µg |
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| Choline | 6.9mg |
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| Saturated Fat | 1.51g | 1.47g |
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| Monounsaturated Fat | 3.059g | 3.149g |
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| Polyunsaturated fat | 1.273g | 0.923g |
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| Tryptophan | 0.14mg | 0.088mg |
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| Threonine | 0.337mg | 0.194mg |
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| Isoleucine | 0.456mg | 0.246mg |
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| Leucine | 0.832mg | 0.49mg |
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| Lysine | 0.278mg | 0.158mg |
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| Methionine | 0.211mg | 0.126mg |
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| Phenylalanine | 0.586mg | 0.359mg |
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| Valine | 0.514mg | 0.286mg |
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| Histidine | 0.255mg | 0.159mg |
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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
35%
30%
Minerals Daily Need Coverage Score
70%
47%
Comparison summary
Which food contains less Sodium?
Filo contains less Sodium (difference - 215mg)
Which food is lower in Saturated Fat?
Filo is lower in Saturated Fat (difference - 0.04g)
Which food is lower in glycemic index?
Filo is lower in glycemic index (difference - 34)
Which food is cheaper?
Filo is cheaper (difference - $1.5)
Which food is lower in Sugar?
Crouton is lower in Sugar (difference - 0.18g)
Which food is richer in minerals?
Crouton is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.