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  6. Filo vs. Cheese crackers

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 have 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.
  • Cheese crackers have a higher glycemic index than filo.

The food varieties used in the comparison are Phyllo dough and Crackers, cheese, regular.

Infographic

Filo vs Cheese crackers 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 41% 14% 183% 42% 32% 86% 127% 73% 74%
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.
Filo
Filo
0
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%
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% 5.7% 44% 0% 141% 78% 115% 28% 39% 43% 24% 114% 4.7%
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 C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.562mg
~equal in Vitamin B2 ~0.338mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
Filo
1
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
11% 23% 59% 4% 3%
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
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
25% 27% 48%
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.
Filo Cheese crackers
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Filo Cheese crackers DV% diff.
Polyunsaturated fat 0.923g 10.09g 61%
Fats 6g 22.74g 26%
Starch 52.56g 22%
Iron 3.21mg 4.88mg 21%
Sodium 483mg 973mg 21%
Selenium 23.3µg 13.5µg 18%
Phosphorus 75mg 200mg 18%
Saturated fat 1.47g 5.288g 17%
Folate 88µg 152µg 16%
Vitamin E 0.08mg 2.19mg 14%
Vitamin B12 0µg 0.34µg 14%
Vitamin B3 4.073mg 6.113mg 13%
Calcium 11mg 136mg 13%
Vitamin B6 0.03mg 0.17mg 11%
Calories 299kcal 489kcal 10%
Protein 7.1g 10.93g 8%
Zinc 0.49mg 1.19mg 6%
Vitamin K 2.5µg 9.4µg 6%
Monounsaturated fat 3.149g 5.744g 6%
Manganese 0.476mg 0.562mg 4%
Vitamin B5 0.302mg 0.472mg 3%
Copper 0.101mg 0.125mg 3%
Vitamin A 0µg 17µg 2%
Vitamin B1 0.541mg 0.562mg 2%
Fiber 1.9g 2.3g 2%
Potassium 74mg 156mg 2%
Magnesium 15mg 25mg 2%
Carbs 52.6g 59.42g 2%
Cholesterol 0mg 3mg 1%
Net carbs 50.7g 57.12g N/A
Vitamin D 0IU 1IU 0%
Sugar 0.18g 4.53g N/A
Vitamin B2 0.341mg 0.338mg 0%
Trans fat 0.542g N/A
Choline 6.9mg 8.7mg 0%
Tryptophan 0.088mg 0.129mg 0%
Threonine 0.194mg 0.295mg 0%
Isoleucine 0.246mg 0.424mg 0%
Leucine 0.49mg 0.744mg 0%
Lysine 0.158mg 0.418mg 0%
Methionine 0.126mg 0.194mg 0%
Phenylalanine 0.359mg 0.49mg 0%
Valine 0.286mg 0.478mg 0%
Histidine 0.159mg 0.245mg 0%
Fructose 0.37g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.715g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 9.25g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Cheese crackers
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
30%
Filo
49%
Cheese crackers
Minerals Daily Need Coverage Score
47%
Filo
69%
Cheese crackers

Comparison summary

Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 3mg)
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 4.35g)
Which food contains less Sodium?
Filo
Filo contains less Sodium (difference - 490mg)
Which food is lower in Saturated fat?
Filo
Filo is lower in Saturated fat (difference - 3.818g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Cheese crackers
Cheese crackers is relatively richer in minerals
Which food is richer in vitamins?
Cheese crackers
Cheese crackers is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/nutrients
  2. Cheese crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174975/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.