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.
- Filo has a lower glycemic index. The glycemic index of filo is 38, while the glycemic index of cheese sandwich is 54.
The food types used in this comparison are Phyllo dough and Crackers, wheat, sandwich, with cheese filling.
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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 IronIron | +22.5% |
| Contains less SodiumSodium | -42.4% |
| Contains more MagnesiumMagnesium | +260% |
| Contains more CalciumCalcium | +1754.5% |
| Contains more PotassiumPotassium | +313.5% |
| Contains more CopperCopper | +58.4% |
| Contains more ZincZinc | +77.6% |
| Contains more PhosphorusPhosphorus | +409.3% |
| Contains more ManganeseManganese | +127.5% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +51.1% |
| Contains more Vitamin B3Vitamin B3 | +27.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +37.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +25.2% |
| Contains more Vitamin B5Vitamin B5 | +106% |
| Contains more Vitamin B6Vitamin B6 | +770% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.923g | 9.166g | 55% |
| Phosphorus | 75mg | 382mg | 44% |
| Fats | 6g | 25g | 29% |
| Manganese | 0.476mg | 1.083mg | 26% |
| Calcium | 11mg | 204mg | 19% |
| Monounsaturated fat | 3.149g | 10.351g | 18% |
| Vitamin B6 | 0.03mg | 0.261mg | 18% |
| Vitamin B1 | 0.541mg | 0.358mg | 15% |
| Sodium | 483mg | 839mg | 15% |
| Saturated fat | 1.47g | 4.129g | 12% |
| Calories | 299kcal | 497kcal | 10% |
| Magnesium | 15mg | 54mg | 9% |
| Vitamin B2 | 0.341mg | 0.427mg | 7% |
| Copper | 0.101mg | 0.16mg | 7% |
| Iron | 3.21mg | 2.62mg | 7% |
| Potassium | 74mg | 306mg | 7% |
| Folate | 88µg | 64µg | 6% |
| Vitamin B5 | 0.302mg | 0.622mg | 6% |
| Vitamin B3 | 4.073mg | 3.185mg | 6% |
| Vitamin B12 | 0µg | 0.12µg | 5% |
| Fiber | 1.9g | 3.1g | 5% |
| Protein | 7.1g | 9.8g | 5% |
| Zinc | 0.49mg | 0.87mg | 3% |
| Vitamin C | 0mg | 1.5mg | 2% |
| Selenium | 23.3µg | 24.3µg | 2% |
| Cholesterol | 0mg | 7mg | 2% |
| Vitamin A | 0µg | 21µg | 2% |
| Vitamin K | 2.5µg | 2% | |
| Carbs | 52.6g | 58.2g | 2% |
| Vitamin E | 0.08mg | 1% | |
| Choline | 6.9mg | 1% | |
| Net carbs | 50.7g | 55.1g | N/A |
| Sugar | 0.18g | N/A | |
| Tryptophan | 0.088mg | 0.13mg | 0% |
| Threonine | 0.194mg | 0.298mg | 0% |
| Isoleucine | 0.246mg | 0.383mg | 0% |
| Leucine | 0.49mg | 0.698mg | 0% |
| Lysine | 0.158mg | 0.344mg | 0% |
| Methionine | 0.126mg | 0.167mg | 0% |
| Phenylalanine | 0.359mg | 0.472mg | 0% |
| Valine | 0.286mg | 0.438mg | 0% |
| Histidine | 0.159mg | 0.219mg | 0% |
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:
9.8 g
Fats:
25 g
Carbs:
58.2 g
Water:
3.2 g
Other:
3.8 g
| Contains more WaterWater | +918.8% |
| Contains more ProteinProtein | +38% |
| Contains more FatsFats | +316.7% |
| Contains more CarbsCarbs | +10.6% |
| Contains more OtherOther | +123.5% |
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
4.129 g
Monounsaturated fat:
Mono. Fat
10.351 g
Polyunsaturated fat:
Poly. Fat
9.166 g
| Contains less Sat. FatSaturated fat | -64.4% |
| Contains more Mono. FatMonounsaturated fat | +228.7% |
| Contains more Poly. FatPolyunsaturated fat | +893.1% |
