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Filo vs. Cream cracker — In-Depth Nutrition Comparison

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How are Filo and Cream cracker different?

  • Filo is higher in Selenium, and Vitamin B1, however, Cream cracker is richer in Iron, Vitamin B12, Folate, Manganese, Vitamin K, and Vitamin E .
  • Daily need coverage for Iron from Cream cracker is 52% higher.
  • Filo contains 2 times more Selenium than Cream cracker. While Filo contains 23.3µg of Selenium, Cream cracker contains only 9.5µg.
  • Filo has less Sodium.

Phyllo dough and Crackers, cream, GAMESA SABROSAS are the varieties used in this article.

Infographic

Filo vs Cream cracker 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.
Contains less Sodium -57.9%
Contains more Selenium +145.3%
Contains more Calcium +136.4%
Contains more Iron +129.9%
Contains more Magnesium +66.7%
Contains more Phosphorus +30.7%
Contains more Potassium +74.3%
Contains more Zinc +34.7%
Contains more Manganese +63.4%
Equal in Copper - 0.111
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 277% 18% 43% 12% 150% 19% 37% 102% 52%
Contains less Sodium -57.9%
Contains more Selenium +145.3%
Contains more Calcium +136.4%
Contains more Iron +129.9%
Contains more Magnesium +66.7%
Contains more Phosphorus +30.7%
Contains more Potassium +74.3%
Contains more Zinc +34.7%
Contains more Manganese +63.4%
Equal in Copper - 0.111

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
5
:
Contains more Vitamin B1 +81.5%
Contains more Vitamin B2 +42.1%
Contains more Vitamin E +1887.5%
Contains more Vitamin B3 +24.7%
Contains more Vitamin B5 +53%
Contains more Vitamin B6 +116.7%
Contains more Folate +69.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +616%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 32% 0% 0% 75% 56% 96% 28% 15% 112% 58% 45%
Contains more Vitamin B1 +81.5%
Contains more Vitamin B2 +42.1%
Contains more Vitamin E +1887.5%
Contains more Vitamin B3 +24.7%
Contains more Vitamin B5 +53%
Contains more Vitamin B6 +116.7%
Contains more Folate +69.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +616%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +632.6%
Contains more Fats +239.5%
Contains more Carbs +22.7%
Contains more Other +112.9%
Equal in Protein - 7.01
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
7% 20% 65% 4% 4%
Protein: 7.01 g
Fats: 20.37 g
Carbs: 64.55 g
Water: 4.45 g
Other: 3.62 g
Contains more Water +632.6%
Contains more Fats +239.5%
Contains more Carbs +22.7%
Contains more Other +112.9%
Equal in Protein - 7.01

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -72.6%
Contains more Monounsaturated Fat +237.4%
Contains more Polyunsaturated fat +165.4%
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
29% 58% 13%
Saturated Fat: 5.362 g
Monounsaturated Fat: 10.625 g
Polyunsaturated fat: 2.45 g
Contains less Saturated Fat -72.6%
Contains more Monounsaturated Fat +237.4%
Contains more Polyunsaturated fat +165.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Filo Cream cracker
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Filo Cream cracker Opinion
Net carbs 50.7g 62.15g Cream cracker
Protein 7.1g 7.01g Filo
Fats 6g 20.37g Cream cracker
Carbs 52.6g 64.55g Cream cracker
Calories 299kcal 484kcal Cream cracker
Starch 51.87g Cream cracker
Fructose 0.95g Cream cracker
Sugar 0.18g 9.37g Filo
Fiber 1.9g 2.4g Cream cracker
Calcium 11mg 26mg Cream cracker
Iron 3.21mg 7.38mg Cream cracker
Magnesium 15mg 25mg Cream cracker
Phosphorus 75mg 98mg Cream cracker
Potassium 74mg 129mg Cream cracker
Sodium 483mg 1148mg Filo
Zinc 0.49mg 0.66mg Cream cracker
Copper 0.101mg 0.111mg Cream cracker
Manganese 0.476mg 0.778mg Cream cracker
Selenium 23.3µg 9.5µg Filo
Vitamin E 0.08mg 1.59mg Cream cracker
Vitamin B1 0.541mg 0.298mg Filo
Vitamin B2 0.341mg 0.24mg Filo
Vitamin B3 4.073mg 5.08mg Cream cracker
Vitamin B5 0.302mg 0.462mg Cream cracker
Vitamin B6 0.03mg 0.065mg Cream cracker
Folate 88µg 149µg Cream cracker
Vitamin B12 0µg 0.46µg Cream cracker
Vitamin K 2.5µg 17.9µg Cream cracker
Tryptophan 0.088mg Filo
Threonine 0.194mg Filo
Isoleucine 0.246mg Filo
Leucine 0.49mg Filo
Lysine 0.158mg Filo
Methionine 0.126mg Filo
Phenylalanine 0.359mg Filo
Valine 0.286mg Filo
Histidine 0.159mg Filo
Trans Fat 3.969g Filo
Saturated Fat 1.47g 5.362g Filo
Monounsaturated Fat 3.149g 10.625g Cream cracker
Polyunsaturated fat 0.923g 2.45g Cream cracker
Omega-6 - Linoleic acid 1.542g Cream cracker
Omega-3 - ALA 0.045g Cream cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Cream cracker
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
43%
Cream cracker
Minerals Daily Need Coverage Score
47%
Filo
71%
Cream cracker

Comparison summary

Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 9.19g)
Which food contains less Sodium?
Filo
Filo contains less Sodium (difference - 665mg)
Which food is lower in Saturated Fat?
Filo
Filo is lower in Saturated Fat (difference - 3.892g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 27)
Which food is lower in Cholesterol?
Cream cracker
Cream cracker is lower in Cholesterol (difference - 0mg)
Which food is richer in minerals?
Cream cracker
Cream cracker 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. Cream cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167530/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.