Filo vs. Crackers — In-Depth Nutrition Comparison
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What are the differences between filo and crackers?
- Filo is higher in selenium and vitamin B1; however, crackers are richer in vitamin K, phosphorus, vitamin E, calcium, iron, and vitamin B2.
- Crackers' daily need coverage for vitamin K is 56% more.
- Crackers contain 3 times less selenium than filo. Filo contains 23.3µg of selenium, while crackers contain 6.7µg.
- Filo has less sodium.
- Filo has a lower glycemic index (38) than crackers (63).
We used Phyllo dough and Crackers, standard snack-type, regular types in this article.
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 | -33.5% |
| Contains more SeleniumSelenium | +247.8% |
| Contains more MagnesiumMagnesium | +20% |
| Contains more CalciumCalcium | +990.9% |
| Contains more PotassiumPotassium | +59.5% |
| Contains more IronIron | +25.5% |
| Contains more PhosphorusPhosphorus | +230.7% |
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 | +30% |
| Contains more Vitamin EVitamin E | +3687.5% |
| Contains more Vitamin B2Vitamin B2 | +33.7% |
| Contains more Vitamin B5Vitamin B5 | +38.1% |
| Contains more Vitamin B6Vitamin B6 | +110% |
| Contains more Vitamin KVitamin K | +2672% |
| Contains more CholineCholine | +39.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +938.2% |
| Contains more FatsFats | +340.5% |
| Contains more CarbsCarbs | +16.5% |
| Contains more OtherOther | +46.5% |
~equal in
Protein
~6.64g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -73.6% |
| Contains more Mono. FatMonounsaturated fat | +108.1% |
| Contains more Poly. FatPolyunsaturated fat | +1323.3% |
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 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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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Polyunsaturated fat | 0.923g | 13.137g | 81% |
| Vitamin K | 2.5µg | 69.3µg | 56% |
| Fats | 6g | 26.43g | 31% |
| Selenium | 23.3µg | 6.7µg | 30% |
| Phosphorus | 75mg | 248mg | 25% |
| Vitamin E | 0.08mg | 3.03mg | 20% |
| Starch | 49.69g | 20% | |
| Saturated fat | 1.47g | 5.562g | 19% |
| Sodium | 483mg | 726mg | 11% |
| Calories | 299kcal | 510kcal | 11% |
| Calcium | 11mg | 120mg | 11% |
| Iron | 3.21mg | 4.03mg | 10% |
| Vitamin B1 | 0.541mg | 0.416mg | 10% |
| Vitamin B2 | 0.341mg | 0.456mg | 9% |
| Monounsaturated fat | 3.149g | 6.553g | 9% |
| Vitamin B6 | 0.03mg | 0.063mg | 3% |
| Carbs | 52.6g | 61.3g | 3% |
| Vitamin B3 | 4.073mg | 4.352mg | 2% |
| Vitamin B5 | 0.302mg | 0.417mg | 2% |
| Fiber | 1.9g | 2.3g | 2% |
| Manganese | 0.476mg | 0.491mg | 1% |
| Protein | 7.1g | 6.64g | 1% |
| Folate | 88µg | 92µg | 1% |
| Potassium | 74mg | 118mg | 1% |
| Magnesium | 15mg | 18mg | 1% |
| Net carbs | 50.7g | 59g | N/A |
| Sugar | 0.18g | 8.18g | N/A |
| Copper | 0.101mg | 0.104mg | 0% |
| Zinc | 0.49mg | 0.49mg | 0% |
| Trans fat | 1.076g | N/A | |
| Choline | 6.9mg | 9.6mg | 0% |
| Tryptophan | 0.088mg | 0.084mg | 0% |
| Threonine | 0.194mg | 0.193mg | 0% |
| Isoleucine | 0.246mg | 0.246mg | 0% |
| Leucine | 0.49mg | 0.471mg | 0% |
| Lysine | 0.158mg | 0.103mg | 0% |
| Methionine | 0.126mg | 0.112mg | 0% |
| Phenylalanine | 0.359mg | 0.331mg | 0% |
| Valine | 0.286mg | 0.294mg | 0% |
| Histidine | 0.159mg | 0.145mg | 0% |
| Fructose | 0.29g | 0% | |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.062g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.009g | N/A | |
| Omega-6 - Linoleic acid | 11.48g | N/A |
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%
56%
Comparison summary
Which food is lower in Sugar?
Filo is lower in Sugar (difference - 8g)
Which food contains less Sodium?
Filo contains less Sodium (difference - 243mg)
Which food is lower in Saturated fat?
Filo is lower in Saturated fat (difference - 4.092g)
Which food is lower in glycemic index?
Filo is lower in glycemic index (difference - 25)
Which food is cheaper?
Filo is cheaper (difference - $2.4)
Which food is richer in minerals?
Crackers is relatively richer in minerals
Which food is richer in vitamins?
Crackers is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)