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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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% |
