Filo vs. Cheese crackers — In-Depth Nutrition Comparison
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Important differences between Filo and Cheese crackers
- Filo has more Selenium, however, Cheese crackers has more Iron, Phosphorus, Folate, Vitamin B12, Vitamin E, Vitamin B3, and Calcium.
- Cheese crackers' daily need coverage for Sodium is 21% more.
- Filo has 2 times more Selenium than Cheese crackers. Filo has 23.3µg of Selenium, while Cheese crackers have 13.5µg.
- Filo is lower in Sodium.
The food varieties used in the comparison are Phyllo dough and Crackers, cheese, regular.
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 less SodiumSodium | -50.4% |
| Contains more SeleniumSelenium | +72.6% |
| Contains more MagnesiumMagnesium | +66.7% |
| Contains more CalciumCalcium | +1136.4% |
| Contains more PotassiumPotassium | +110.8% |
| Contains more IronIron | +52% |
| Contains more CopperCopper | +23.8% |
| Contains more ZincZinc | +142.9% |
| Contains more PhosphorusPhosphorus | +166.7% |
| Contains more ManganeseManganese | +18.1% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2637.5% |
| Contains more Vitamin B3Vitamin B3 | +50.1% |
| Contains more Vitamin B5Vitamin B5 | +56.3% |
| Contains more Vitamin B6Vitamin B6 | +466.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +276% |
| Contains more FolateFolate | +72.7% |
| Contains more CholineCholine | +26.1% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.1 g
Fats:
6 g
Carbs:
52.6 g
Water:
32.6 g
Other:
1.7 g
Protein:
10.93 g
Fats:
22.74 g
Carbs:
59.42 g
Water:
3.55 g
Other:
3.36 g
| Contains more WaterWater | +818.3% |
| Contains more ProteinProtein | +53.9% |
| Contains more FatsFats | +279% |
| Contains more CarbsCarbs | +13% |
| Contains more OtherOther | +97.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
1.47 g
Monounsaturated Fat:
Mono. Fat
3.149 g
Polyunsaturated fat:
Poly. Fat
0.923 g
Saturated Fat:
Sat. Fat
5.288 g
Monounsaturated Fat:
Mono. Fat
5.744 g
Polyunsaturated fat:
Poly. Fat
10.09 g
| Contains less Sat. FatSaturated Fat | -72.2% |
| Contains more Mono. FatMonounsaturated Fat | +82.4% |
| Contains more Poly. FatPolyunsaturated fat | +993.2% |
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 Cholesterol |
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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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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 299kcal | 489kcal |
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| Protein | 7.1g | 10.93g |
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| Fats | 6g | 22.74g |
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| Net carbs | 50.7g | 57.12g |
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| Carbs | 52.6g | 59.42g |
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| Cholesterol | 0mg | 3mg |
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| Vitamin D | 0IU | 1IU |
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| Magnesium | 15mg | 25mg |
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| Calcium | 11mg | 136mg |
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| Potassium | 74mg | 156mg |
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| Iron | 3.21mg | 4.88mg |
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| Sugar | 0.18g | 4.53g |
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| Fiber | 1.9g | 2.3g |
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| Copper | 0.101mg | 0.125mg |
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| Zinc | 0.49mg | 1.19mg |
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| Starch | 52.56g |
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| Phosphorus | 75mg | 200mg |
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| Sodium | 483mg | 973mg |
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| Vitamin A | 0IU | 156IU |
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| Vitamin A | 0µg | 17µg |
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| Vitamin E | 0.08mg | 2.19mg |
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| Manganese | 0.476mg | 0.562mg |
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| Selenium | 23.3µg | 13.5µg |
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| Vitamin B1 | 0.541mg | 0.562mg |
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| Vitamin B2 | 0.341mg | 0.338mg |
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| Vitamin B3 | 4.073mg | 6.113mg |
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| Vitamin B5 | 0.302mg | 0.472mg |
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| Vitamin B6 | 0.03mg | 0.17mg |
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| Vitamin B12 | 0µg | 0.34µg |
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| Vitamin K | 2.5µg | 9.4µg |
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| Folate | 88µg | 152µg |
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| Trans Fat | 0.542g |
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| Choline | 6.9mg | 8.7mg |
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| Saturated Fat | 1.47g | 5.288g |
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| Monounsaturated Fat | 3.149g | 5.744g |
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| Polyunsaturated fat | 0.923g | 10.09g |
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| Tryptophan | 0.088mg | 0.129mg |
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| Threonine | 0.194mg | 0.295mg |
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| Isoleucine | 0.246mg | 0.424mg |
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| Leucine | 0.49mg | 0.744mg |
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| Lysine | 0.158mg | 0.418mg |
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| Methionine | 0.126mg | 0.194mg |
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| Phenylalanine | 0.359mg | 0.49mg |
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| Valine | 0.286mg | 0.478mg |
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| Histidine | 0.159mg | 0.245mg |
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| Fructose | 0.37g |
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| Omega-3 - EPA | 0g | 0.001g |
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| Omega-3 - ALA | 0.715g |
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| Omega-3 - DPA | 0g | 0.001g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.001g |
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| Omega-6 - Eicosadienoic acid | 0.007g |
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| Omega-6 - Linoleic acid | 9.25g |
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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
30%
49%
Minerals Daily Need Coverage Score
47%
69%
Comparison summary
Which food is lower in Cholesterol?
Filo is lower in Cholesterol (difference - 3mg)
Which food is lower in Sugar?
Filo is lower in Sugar (difference - 4.35g)
Which food contains less Sodium?
Filo contains less Sodium (difference - 490mg)
Which food is lower in Saturated Fat?
Filo is lower in Saturated Fat (difference - 3.818g)
Which food is lower in glycemic index?
Filo is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Cheese crackers is relatively richer in minerals
Which food is richer in vitamins?
Cheese crackers is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)