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  6. Filo vs. Cheese sandwich

Filo vs. Cheese sandwich — In-Depth Nutrition Comparison

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Differences between Filo and Cheese sandwich

  • Filo has more Vitamin B1, and Iron, while Cheese sandwich has more Phosphorus, Manganese, Calcium, Vitamin B6, Magnesium, and Potassium.
  • Cheese sandwich's daily need coverage for Phosphorus is 44% higher.
  • Cheese sandwich contains 2 times less Vitamin B1 than Filo. Filo contains 0.541mg of Vitamin B1, while Cheese sandwich contains 0.358mg.
  • The amount of Sodium in Filo is lower.

The food types used in this comparison are Phyllo dough and Crackers, wheat, sandwich, with cheese filling.

Infographic

Filo vs Cheese sandwich 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
:
8
Cheese sandwich
Cheese sandwich
Contains more Iron +22.5%
Contains less Sodium -42.4%
Contains more Calcium +1754.5%
Contains more Magnesium +260%
Contains more Phosphorus +409.3%
Contains more Potassium +313.5%
Contains more Zinc +77.6%
Contains more Copper +58.4%
Contains more Manganese +127.5%
Equal in Selenium - 24.3
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Cheese sandwich
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 62% 99% 39% 164% 27% 110% 24% 54% 142% 133%
Contains more Iron +22.5%
Contains less Sodium -42.4%
Contains more Calcium +1754.5%
Contains more Magnesium +260%
Contains more Phosphorus +409.3%
Contains more Potassium +313.5%
Contains more Zinc +77.6%
Contains more Copper +58.4%
Contains more Manganese +127.5%
Equal in Selenium - 24.3

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
6
:
6
Cheese sandwich
Cheese sandwich
Contains more Vitamin B1 +51.1%
Contains more Vitamin B3 +27.9%
Contains more Folate +37.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +25.2%
Contains more Vitamin B5 +106%
Contains more Vitamin B6 +770%
Contains more Vitamin B12 +∞%
Filo
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 136% 79% 77% 19% 7% 66% 0% 7%
Cheese sandwich
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 5% 90% 99% 60% 38% 61% 48% 15% 0%
Contains more Vitamin B1 +51.1%
Contains more Vitamin B3 +27.9%
Contains more Folate +37.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +25.2%
Contains more Vitamin B5 +106%
Contains more Vitamin B6 +770%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
Filo
1
:
4
Cheese sandwich
Cheese sandwich
Contains more Water +918.8%
Contains more Protein +38%
Contains more Fats +316.7%
Contains more Carbs +10.6%
Contains more Other +123.5%
Filo
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Cheese sandwich
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more Water +918.8%
Contains more Protein +38%
Contains more Fats +316.7%
Contains more Carbs +10.6%
Contains more Other +123.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
Filo
1
:
2
Cheese sandwich
Cheese sandwich
Contains less Saturated Fat -64.4%
Contains more Monounsaturated Fat +228.7%
Contains more Polyunsaturated fat +893.1%
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Cheese sandwich
17% 44% 39%
Saturated Fat: 4.129 g
Monounsaturated Fat: 10.351 g
Polyunsaturated fat: 9.166 g
Contains less Saturated Fat -64.4%
Contains more Monounsaturated Fat +228.7%
Contains more Polyunsaturated fat +893.1%

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 sandwich
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Filo Cheese sandwich Opinion
Net carbs 50.7g 55.1g Cheese sandwich
Protein 7.1g 9.8g Cheese sandwich
Fats 6g 25g Cheese sandwich
Carbs 52.6g 58.2g Cheese sandwich
Calories 299kcal 497kcal Cheese sandwich
Sugar 0.18g Cheese sandwich
Fiber 1.9g 3.1g Cheese sandwich
Calcium 11mg 204mg Cheese sandwich
Iron 3.21mg 2.62mg Filo
Magnesium 15mg 54mg Cheese sandwich
Phosphorus 75mg 382mg Cheese sandwich
Potassium 74mg 306mg Cheese sandwich
Sodium 483mg 839mg Filo
Zinc 0.49mg 0.87mg Cheese sandwich
Copper 0.101mg 0.16mg Cheese sandwich
Manganese 0.476mg 1.083mg Cheese sandwich
Selenium 23.3µg 24.3µg Cheese sandwich
Vitamin A 0IU 71IU Cheese sandwich
Vitamin A RAE 0µg 21µg Cheese sandwich
Vitamin E 0.08mg Filo
Vitamin C 0mg 1.5mg Cheese sandwich
Vitamin B1 0.541mg 0.358mg Filo
Vitamin B2 0.341mg 0.427mg Cheese sandwich
Vitamin B3 4.073mg 3.185mg Filo
Vitamin B5 0.302mg 0.622mg Cheese sandwich
Vitamin B6 0.03mg 0.261mg Cheese sandwich
Folate 88µg 64µg Filo
Vitamin B12 0µg 0.12µg Cheese sandwich
Vitamin K 2.5µg Filo
Tryptophan 0.088mg 0.13mg Cheese sandwich
Threonine 0.194mg 0.298mg Cheese sandwich
Isoleucine 0.246mg 0.383mg Cheese sandwich
Leucine 0.49mg 0.698mg Cheese sandwich
Lysine 0.158mg 0.344mg Cheese sandwich
Methionine 0.126mg 0.167mg Cheese sandwich
Phenylalanine 0.359mg 0.472mg Cheese sandwich
Valine 0.286mg 0.438mg Cheese sandwich
Histidine 0.159mg 0.219mg Cheese sandwich
Cholesterol 0mg 7mg Filo
Saturated Fat 1.47g 4.129g Filo
Monounsaturated Fat 3.149g 10.351g Cheese sandwich
Polyunsaturated fat 0.923g 9.166g Cheese sandwich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Cheese sandwich
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
32%
Filo
35%
Cheese sandwich
Minerals Daily Need Coverage Score
47%
Filo
85%
Cheese sandwich

Comparison summary

Which food contains less Sodium?
Filo
Filo contains less Sodium (difference - 356mg)
Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated Fat?
Filo
Filo is lower in Saturated Fat (difference - 2.659g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 16)
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 0.18g)
Which food is richer in minerals?
Cheese sandwich
Cheese sandwich is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/nutrients
  2. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.